The Best Foods for the Immune System

The best foods for the immune system are generally those that have been processed the least. Not only do fresh foods contain all the essential vitamins and minerals that modern research has identified as essential to immune system function, but they also contain trace non-essential nutrients, or phytonutrients, that are important, but haven't been fully studied yet.

Vegetables Rich in Vitamin A

Dark leafy greens and bright orange or yellow vegetables like carrots, squash and sweet potatoes are rich in vitamin A. Foods with vitamin A are important for healthy skin and mucous membranes, which are your immune system's first defense against infection.

Sources of Vitamin C

Foods rich in vitamin C are essential for overall immune function and may help prevent cancer. Fruits like oranges, grapefruit, kiwi, strawberries and cantaloupe are familiar sources of vitamin C, but vegetables like bell peppers, cauliflower and raw broccoli are also good sources of vitamin C.

Protein Sources

Meats and other protein foods are important sources of B vitamins and zinc. B vitamins support the fundamental immune response and aid in the formation of vitamins; zinc promotes healthy white blood cells and skin healing.

Fish

Research by the National Institute of Allergy and Infectious Disease suggests that omega-3 fatty acids found in cold water fish like tuna, salmon, mackerel and sardines may help regulate the immune system, lessening the effects of autoimmune disorders like arthritis and lupus, and helping prevent the rejection of transplanted organs.

Phytonutrient-Rich Foods

Garlic, onions, green tea and certain mushrooms like shiitake and maitake contain phytonutrients that may improve the function of white blood cells, and help the immune system ward off the effects of aging and disease, including cancer.