Foods to Fuel Your Immune System

[avatar user=”doller” size=”thumbnail” align=”left” link=””]by Denisse Oller[/avatar] With September around the corner, kids will soon be heading back to school and the rest and relaxation of summer will come to an end. Now is the time to start thinking of ways to boost our immune systems in time for the shift in seasons.

The basics tips to prevent getting yourself or others sick include regularly washing your hands and covering your mouth when coughing, sneezing, or yawning. However, there is so much more we can do to strengthen our immune systems – starting with boosting our diets.

According to the Harvard Health Journal at Harvard Medical School, healthy immune systems depend on healthy diets, leaving malnourished individuals more susceptible to disease. That is why it is crucial to ensure that the food you are eating is full of the nutrients necessary to fuel your immune system. According to the National Institute of Health, the best foods for ensuring your immune system is at its strongest are those that are heavy in vitamins, minerals, amino acids, and proteins.

A lack of micronutrients such as Vitamin B, Vitamin C, Vitamin E, Magnesium, and Zinc in our diets causes a negative reaction in our bodies. While you can easily find these micronutrients in pill form to supplement your diet, Harvard professors recommend that you try to make sure they are present in the foods you eat instead.

What are some examples of the best foods rich in these micronutrients? As CNN shared, foods like bone broth and turmeric prove to be both anti-inflammatory and good for your immune system. Certain probiotics like yogurt, preferably ones that are not heavily sweetened and have the “live and active culture” sign on them help with eliminating harmful bacteria from the stomach that make it to the immune system.

Here are some great vitamin-based foods that will keep your immune system strong:

  • Vitamin B – chicken, cereals, bananas, pork loin, potatoes with skin
  • Vitamin C – tomatoes, citrus fruit, sweet peppers, broccoli, kiwi
  • Vitamin E – sunflower seeds and oil, almonds, safflower oil, peanut butter
  • Magnesium – whole wheat, legumes, nuts, seeds
  • Zinc – legumes, seeds, nuts, dairy


Incorporating these foods into your diet will keep you one step ahead against the incoming cold and flu season. Be sure to visit your doctor for any additional questions and tips on how to strengthen your immune system ahead of the fall season.