5 Immune Boosting Foods

As the weather cools and the busy fall season arrives, keeping your immune system strong is more important than ever. While there’s no single “superfood” that can prevent illness, including certain nutrient-rich foods in your daily routine can give your body the tools it needs to stay resilient. Here are five of the top immune-boosting foods to add to your plate:

1. Citrus Fruits 🍊

Oranges, grapefruits, lemons, and limes are packed with vitamin C, a nutrient known to increase the production of white blood cells — your body’s front-line defenders against infection. Since your body doesn’t store vitamin C, make it a daily habit. Try adding citrus slices to your water or squeezing fresh lemon over salads or make a couple slices of grapefruit or orange a great healthy snack.

2. Red Bell Peppers 🌶️

Did you know that red bell peppers actually contain more vitamin C than oranges? They’re also rich in beta-carotene, which your body converts into vitamin A to support healthy skin and mucous membranes — another line of defense against pathogens. Slice them for a crunchy snack or toss them into stir-fries.

3. Spinach 🥬

Spinach earns its immune-boosting reputation thanks to its combination of vitamin C, antioxidants, and beta-carotene.These compounds work together to increase the infection-fighting ability of your immune system. Lightly cook spinach to release more vitamin A while retaining its nutrients — or enjoy it raw in a salad.

4. Turmeric ✨

This golden spice has been used for centuries in traditional medicine. Turmeric contains curcumin, a powerful anti-inflammatory compound that may help regulate immune responses and support the body’s defense against illness. For best absorption, pair turmeric with black pepper (which contains piperine) and a healthy fat like olive oil or coconut milk. Try it in soups, curries, or use it as a mild meat tenderizer. Or find it in our Immunity Shot!

5. Yogurt 🥣

Probiotic-rich foods like yogurt help keep your gut microbiome healthy, which is closely tied to immune function. Look for yogurts with “live and active cultures” listed on the label, and opt for unsweetened varieties to avoid added sugar. Top with berries or nuts for a nourishing snack that supports both digestion and immunity. You can also find live probiotics in many cottage cheese brands today, which makes a great afternoon snack paired with your red bell pepper!

The Bottom Line

No single food is a magic shield against illness, but regularly eating a diet rich in vitamins, minerals, and antioxidants will help keep your immune system strong. Try combining these powerhouse foods into your weekly meals — think citrus-spinach salads, turmeric-spiced soups, or yogurt topped with fresh fruit.

Your immune system thrives when it’s supported daily — and small, consistent changes can make the biggest difference.

Harriet