As winter takes its course in the northern hemisphere, it is no secret that flu season is among us and so is the risk for getting sick. When I hear the phrase ‘boosting immunity’, in relation to nutrition, what comes to mind is taking a daily Emergen-C packet with a side of chicken noodle soup until feeling better.

But what if we’ve been thinking of immunity all wrong? While reading the 2023 review Common foods for boosting human immunity: A review I came to realize through Singh et al. that the phrase ‘boosting immunity’ can indeed be built with nutrition and relies on two key foundations. 

First, the secret to immunity is in preventing rather than curing. Most of us have a choice in what we put into our bodies for consumption, and that choice can greatly contribute to how our body will protect itself during sick season. In order to aid our body in becoming stronger and more likely to fight off bacteria and viruses, we have to make smart choices and choose foods that will contribute to our immune system every day, rather than deplete it of the nutrients it needs until sickness is presented.

Secondly, our body much more readily absorbs the nutrients needed to function by obtaining them from whole foods, rather than supplements or highly processed foods. Consuming whole, unprocessed foods such as vegetables, fruits, nuts, seeds, grains, meats, and more can greatly support our immune system and support all the different organs and cells that defend against foreign invaders. The following summary of the review highlights whole foods individuals can incorporate in their diets, as opposed to supplements and processed foods. 

What Foods Help Support Our Immune System?

Whole foods support our immune system by providing us with the necessary vitamins and minerals to properly defend against pathogens, as well as support the organs that promote immunity in our bodies. The review covers two large areas of food, plant-based and animal-based, that provide the necessary properties to boost our immunity. The foods listed have been narrowed down to foods commonly found in our grocery stores. 

The article included a total of 16 immune-boosting foods: 13 plant-based foods and 3 animal based foods that aided in increasing human immunity. For the sake of simplicity, I chose 7 of my favorite ones, but the following are foods also mentioned: papaya, pomegranate, aonla (Indian gooseberry), ginger, broccoli, garlic, turmeric, milk, and tea.

Plant-Based Foods

Citrus Fruits

Emphasizing the common flu-fighting Vitamin C, the article delves into the benefits of citrus fruits when increasing immunity. It’s important to consistently consume this vitamin, since the body can not produce nor store it. A special mention in this section also included flavonoids, natural plant chemicals found in many fruits and vegetables. 

Why? The Vitamin C in citrus fruits helps build barriers against infections, help fight against free radicals, and participate in boosting production of white blood cells (which fight foreign invaders).

Kiwi

The many variations of Kiwi out there provide Vitamin C and Polyphenols, antioxidant-rich compounds, that create anti-inflammatory effects in the body. Kiwi is also an amazing source of fiber, containing 2-3 grams per fruit.

Special Highlight: Golden Kiwi in particular are highlighted for immunity support as they regulate the cells in our body. 

Almonds

Vitamin E, C, and healthy fats help support our body’s cells during their daily activities, but especially support the body’s anti-inflammatory responses. Healthy fats directly inhibit inflammatory molecules from being produced, and Vitamin E and C are amazing antioxidants. 

Why? Almonds are rich in vitamin E, which is a strong antioxidant. Antioxidants support immune function and development of important immunity related cells. Vitamin E is also amazing at supporting skin health. 

Onion

Onions are the superstars of sick meals. They are both anti-inflammatory and antibacterial, making them amazing for adding them in your diet while sick. They also function as prebiotics, helping to maintain healthy gut bacteria. 

Why? Prebiotics are necessary foods that fuel probiotics. Onions, bananas, leeks, and garlic are a few examples of prebiotics which serve as food for good bacteria in our gut to flourish. Increased levels of good bacteria means lowered levels of bad bacteria, resulting in lowered inflammation and increased immunity. 

Mushrooms

Known for their anticholesterol, antiallergenic, anticancer, and antitumor properties, mushrooms are underrated disease prevention candidates. They are also rich in selenium and multiple B vitamins, increasing immunity if consumed regularly. 

Why? Selenium works as an antioxidant, and B vitamins improve antibody function in the body, better fighting against foreign invaders. 

Animal-Based Foods

Yogurt

The fermentation that milk undergoes to create yogurt results in a probiotic rich food that is full of lactic acid bacteria. Yogurt also contains high amounts of calcium, which is more easily absorbed in yogurt than milk and helps prevent long term diseases such as osteoporosis. 

Why? Lactic acid bacteria are wonderful at crowding out the bad bacteria in the gut and therefore promote immunity against harmful bacteria.  

Egg

A great blend of protein and fats, eggs are considered nutritional powerhouses for many. Immune-related qualities of eggs include vitamin A, B-12, and selenium- eggs are the second most common food with mineral selenium after Brazil nuts. These three are amazing at strengthening the human immune system. 

Special Highlight: Egg whites contain many properties that have antibacterial activity, meaning that they inhibit or kill bacteria. 

Additional Ways to Support your Immune System

Food is an amazing medicine to support your body in doing its job against preventing infection. Incorporating foods that boost immunity into your daily diet can give your body the support it needs during high risk infection times. 

However, it’s important to not forget the basics. The article emphasizes the importance of an overall healthy lifestyle in staying sick-free. Getting enough sleep, exercising regularly, consuming adequate levels of water, and managing stress will always be important contributors to the overall health of an individual. 

By Jorgelina Echavarria, Nutrition & Dietetics student

Disclaimer: I am a nutrition student and do not have any nutrition credentials. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.