How to Support Your Immune System Naturally

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Balancing your diet is a crucial part of having and maintaining a strong immune system, and how you can support your immune system naturally. Knowing what foods provide certain nutrients will help you be more intentional about your daily meal planning and vitamin intake. We’re here to support your endeavor to improve your health with helpful information about how to do so.

What foods boost the immune system?

There’s a wide selection of foods that are generally known to support or ‘boost’ your immune system, providing you a better defense against sickness and overall optimizing your health and quality of life. There are vitamins and minerals that are all important and helpful for your health, particularly your immune system, so it’s a good idea to make sure you implement some of those foods regularly in your daily diet.

What vitamins help the immune system?

Here are a few ways to get the vitamins you need for an optimally functioning and regulated immune system.

Vitamin C

Citrus fruit is a good, natural source of vitamin C, among other foods for you to choose from. Eating the following foods will increase your vitamin C intake, which is considered to improve white blood cell production:

  • Oranges
  • Grapefruit
  • Tangerines
  • Strawberries
  • Kiwi
  • Red pepper
  • Broccoli
  • Kale

Vitamin D

A good amount of vitamin D provides healthy immune system responses to pathogens. Consider eating the following foods to increase your vitamin D intake:

  • Salmon
  • Tuna
  • Mushrooms
  • Egg yolks

Vitamin E

Vitamin E is important for a healthy, functioning immune system. Good sources of vitamin E include:

  • Nuts and seeds
  • Avocado
  • Spinach

Vitamin B-6

Important for your red blood cells, vitamin B-6 can be found in the following foods:

  • Bananas
  • Turkey
  • Chicken
  • Salmon
  • Tuna
  • Chickpeas (hummus)
  • Nutritional yeast


Zinc is pivotal to properly functioning cells in your immune system and is not a mineral naturally produced by our bodies; therefore, intake is important.

Get your zinc from the following sources:

  • Red meat
  • Beans
  • Chicken
  • Turkey
  • Crab
  • Clams
  • Mussels
  • Lobster

Other nutrients your immune system needs

supplements to boost immunity

Besides vitamins, your body’s immune system needs other nutrients for regulation and optimal response to pathogens.


Antioxidants help support the function of your immune system, and green tea is a great source of them.


Beta-carotene translates into vitamin A, which is anti-inflammatory and helpful for fighting pathogens.

Good sources of beta-carotene include:

  • Cantaloupe
  • Apricots
  • Sweet potato
  • Squash
  • Carrots
  • Kale
  • Spinach


Good gut health goes a long, long way when it comes to fighting off sicknesses and diseases.

Getting good bacteria in your digestive system is important for gut health, and good sources of probiotics include:

  • Pickles
  • Yogurt
  • Sauerkraut
  • Kombucha
  • Tempeh
  • Cheeses (swiss, provolone, aged cheddar, gouda, edam, gruyère, and parmesan)


Stress can wear on your immune system, leaving you vulnerable to sickness and disease. T-cells help reduce stress, and garlic is a good source of T-cell stimulation.


Staying hydrated is important for circulating immune cells, such as white blood cells. Beyond drinking straight water, you can eat certain foods that are hydrating, including watermelon and cucumbers.

What tea is best for the immune system?

Green tea is a good source of antioxidants and simply a great means for staying hydrated, which supports your immune system and overall health.

What weakens the immune system?

There are many causes of a weakened immune system, ranging from disease to deficiencies.

  • Some medicines, especially chemotherapy, can weaken your system.
  • Some sicknesses like the flu, mono, or measles can also dampen your immune system.
  • Habits such as smoking, drinking alcohol, and an unhealthy diet can make your body more vulnerable to pathogens and other health complications.

What are the signs of a weak immune system?

Depending on the conditions that cause or accompany a weakened immune system, you may experience a range of different symptoms, though they may look different from person to person.

Here are possible signs of a weak immune system:

  • Frequent infections
  • Fatigue
  • Digestive problems
  • Arthralgia
  • Extreme stress
  • Fever
  • Hair loss
  • Rash
  • Wound
  • Always have a cold
  • Chills
  • Delayed healing
  • Dry eyes
  • Abdominal cramping
  • Boosting immunity
  • Delayed growth
  • Headaches
  • Weight loss
  • Anemia
  • Autoimmune diseases
  • Bathroom problems
  • Paresthesia
  • Difficulty swallowing
  • Organ inflammation

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