📝 Medically reviewed by Dr. Patricia Shelton
🔍 Last updated April 15, 2024
📚 12 citations
📖 6 minute read
About the Author:
Dr. Patricia Shelton, MD, has been a medical communicator and educator since 2014. She holds a Doctor of Medicine degree and a Bachelor's degree in Neuroscience, both from the University of Washington in Seattle.
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A strong immune system is the foundation of good health. The immune system involves many different types of cells, which must work in harmony in order to protect and preserve your well-being by responding effectively to threats from pathogens like bacteria and viruses.
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Your lifestyle can have major implications for your overall wellness. A well-balanced diet filled with immune-boosting foods can help keep you in tip-top shape for years to come.
Keep reading, and we'll share 7 foods that may help to support healthy immune and digestive function.
See Related: The Adaptive Immune System: An Overview
#1. Citrus Fruits
Most citrus fruits are high in vitamin C, a nutrient that plays a critical role in immune support. It is believed that vitamin C can help increase the production of white blood cells, a key component of the immune system. However, your body doesn't naturally produce or store vitamin C, so you must obtain it from outside sources like citrus fruits. ²
Oranges, lemons, and grapefruits are packed with vitamin C, along with other antioxidants like flavonoids, carotenoids, and phenolic acids. Certain bioflavonoids found in citrus fruits, like eriocitrin, hesperidin, and naringenin, have been found to support immune health, blood health, healthy circulation, and metabolic health. ¹ ² ¹³
#2. Elderberry
Elderberry is a traditional botanical remedy that has been used for centuries to support healthy respiratory function. There is some evidence that suggests elderberries can help to increase the production of cytokines, small proteins that help to control the growth and activity of immune cells in order to coordinate an effective immune response. ³ ⁴
Elderberry is a popular ingredient in many dietary supplements, including our Premium Immune Support. This unique blend of herbs, vitamins, minerals, and antioxidants features a powerful combination of sixteen key ingredients, including vitamin C, vitamin D, elderberry, and zinc. Like our other products, these health supplements are blended and bottled in the USA and are considered clean with no artificial preservatives, colorants, or flavorings. ‡
Our Premium Immune Support works best when paired with our best-selling Premium Monolaurin supplement.
Bonus: Signs Of A Strong Immune System (& 6 Ways To Help It Thrive)
#3. Broccoli
Broccoli is easy to find at the grocery store, so there's no reason you can't incorporate its health benefits into your everyday life. In general, plant-based foods are excellent at promoting a healthy immune system.
Broccoli is rich in vitamin C, vitamin A, and glutathione, a powerful antioxidant. Research even shows that glutathione on its own is great for immune health. On top of that, broccoli has high fiber content, making it great for gut health! ⁵ ⁶
#4. Garlic
Garlic isn't just great for adding some flavor and fragrance to your favorite culinary dishes. From early civilizations to modern society, garlic has also been used to promote better health naturally. It has been shown that garlic can help modulate cytokine secretion, which is important for coordinating healthy immune responses. ⁷
Plus, garlic is another key ingredient in our Premium Immune Support, giving you one more reason to give these capsules a go! ‡
"The best product!!! Love it! I have been taking it for about a month, and it works. I’m very pleased."
Deborah F. on Apr 05, 2024
#5. Yogurt
The best yogurts for immune system health are those with the term "Live and active cultures" printed on the label. These cultures can help stimulate your immune responses and boost overall health. Yogurt is a high-protein food and also a probiotic, meaning it contains live microorganisms that nurture the "good" bacteria in your gut. Supporting your digestive tract is good for your body's immune response, as research continues to point to a strong correlation between good gut health and overall well-being. ⁸
You can easily enjoy yogurt on its own or enjoy the benefits of other immune-boosting nutrients by painting it with berries or granola. It also makes for a creamy addition to smoothies and can be a healthier substitute for sour cream!
#6. Fatty Fish
Many immune cells, including both T cells and B cells, have vitamin D receptors that allow them to synthesize the active vitamin D metabolite. Vitamin D is essential for regulating and supporting the adaptive and innate immune systems' responses. ⁹
Fatty fish like salmon, mackerel, and sardines are packed with vitamin D and omega-3 fatty acids. These nutrients may help boost your immune system function. ¹⁰
#7. Red Bell Peppers
When compared ounce to ounce, red bell peppers contain more vitamin C than your standard Florida orange. These high levels of vitamin C are great for the immune system. Plus, these scarlet veggies are a rich source of beta carotene. Your body converts beta carotene to vitamin A, which can also help to boost your immune system. ¹¹ ¹²
Final Thoughts
Nutritious foods and botanical-based supplements create the foundation for a strong and healthy immune system. Whether you incorporate vitamin C-rich veggies into your diet or enhance your daily routine with dietary supplements, there are plenty of ways to boost your immune system! ‡
Keep Reading: What Is L-Lysine Good For? Uses, Benefits, And More
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References
- Miles, E. A., & Calder, P. C. (2021). Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review. Frontiers in immunology, 12, 712608. https://doi.org/10.3389/fimmu.2021.712608
- Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211
- Wieland, L. S., Piechotta, V., Feinberg, T., Ludeman, E., Hutton, B., Kanji, S., Seely, D., & Garritty, C. (2021). Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC complementary medicine and therapies, 21(1), 112. https://doi.org/10.1186/s12906-021-03283-5
- Wieland LS, Piechotta V, Feinberg T, et al. Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC Complement Med Ther. 2021 Apr 7;21(1):112. doi:10.1186/s12906-021-03283-5.
- Minich, D. M., & Brown, B. I. (2019). A Review of Dietary (Phyto)Nutrients for Glutathione Support. Nutrients, 11(9), 2073. https://doi.org/10.3390/nu11092073
- Syed, R. U., Moni, S. S., Break, M. K. B., Khojali, W. M. A., Jafar, M., Alshammari, M. D., Abdelsalam, K., Taymour, S., Alreshidi, K. S. M., Elhassan Taha, M. M., & Mohan, S. (2023). Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties. Antibiotics (Basel, Switzerland), 12(7), 1157. https://doi.org/10.3390/antibiotics12071157
- Arreola, R., Quintero-Fabián, S., López-Roa, R. I., Flores-Gutiérrez, E. O., Reyes-Grajeda, J. P., Carrera-Quintanar, L., & Ortuño-Sahagún, D. (2015). Immunomodulation and anti-inflammatory effects of garlic compounds. Journal of immunology research, 2015, 401630. https://doi.org/10.1155/2015/401630
- Yan, F., & Polk, D. B. (2011). Probiotics and immune health. Current opinion in gastroenterology, 27(6), 496–501. https://doi.org/10.1097/MOG.0b013e32834baa4d
- Aranow C. (2011). Vitamin D and the immune system. Journal of investigative medicine : the official publication of the American Federation for Clinical Research, 59(6), 881–886. https://doi.org/10.2310/JIM.0b013e31821b8755
- Mendivil C. O. (2021). Dietary Fish, Fish Nutrients, and Immune Function: A Review. Frontiers in nutrition, 7, 617652. https://doi.org/10.3389/fnut.2020.617652
- Hughes D. A. (1999). Effects of carotenoids on human immune function. The Proceedings of the Nutrition Society, 58(3), 713–718. https://doi.org/10.1017/s0029665199000932
- Wu, S., Chen, R., Chen, J., Yang, N., Li, K., Zhang, Z., & Zhang, R. (2023). Study of the Anti-Inflammatory Mechanism of β-Carotene Based on Network Pharmacology. Molecules (Basel, Switzerland), 28(22), 7540. https://doi.org/10.3390/molecules28227540
- Rees, A., Dodd, G. F., & Spencer, J. P. E. (2018). The Effects of Flavonoids on Cardiovascular Health: A Review of Human Intervention Trials and Implications for Cerebrovascular Function. Nutrients, 10(12), 1852. https://doi.org/10.3390/nu10121852
‡ These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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