5 immune-boosting foods to add to your plate

When it comes to supporting your immune system, there’s no magic ingredient or quick fix. But filling your plate with nutrient-rich foods can help give your body the vitamins, minerals, and antioxidants it needs to function at its best. 

And chances are, you already have one or two of these foods in your kitchen. From breakfast staples to produce-aisle favorites, here are five foods worth working into your rotation. 
 

Oranges 

Oranges have long been prized for their vitamin C content, and for good reason. Vitamin C is an essential nutrient that helps support normal immune function. Because your body can't produce it on its own, it's important to get enough through the foods you eat, notes the Mayo Clinic. 

Oranges are an easy place to start. They're portable, affordable, and available year-round. Plus, they're naturally sweet, making them a simple snack when you're craving something refreshing. 

Other citrus fruits like grapefruit, tangerines, lemons, and limes can also help add vitamin C to your diet. 

Try adding orange slices to a salad, blending citrus into a smoothie, or packing an orange in your lunch. 

Ready to turn healthy intentions into daily habits? Download the Fuel & Flow Fridge Tracker and follow along with six weeks of simple wellness check-ins. 

Spinach 

Spinach has earned its reputation as a nutritional powerhouse, delivering an impressive mix of vitamins, minerals, fiber, and antioxidants. 

Among spinach's many nutrients, vitamin A stands out for its role in immune health, according to the National Institutes of Health Office of Dietary Supplements. Beyond vitamin A, spinach delivers vitamin C, folate, iron, fiber, and antioxidants, giving you a variety of beneficial nutrients in every serving. 

Another thing to love about spinach? It fits seamlessly into everyday meals. Enjoy it raw in salads, blend it into smoothies, stir it into soups, or add a handful to omelets and pasta dishes. Its mild flavor makes it one of the easiest leafy greens to incorporate into your routine. For even more recipe inspiration, check out AvMed's interactive meal planning guide. 

Other leafy greens, including kale, romaine lettuce, and collard greens, can provide many of the same nutritional benefits. 

Greek yogurt 

Your gut and your immune system are more connected than you might think. That's one reason Greek yogurt earns a spot on this list. 

Many Greek yogurts contain probiotics, beneficial bacteria that support gut health. Regularly eating probiotic-rich foods may support digestive health and help bolster the immune system, according to experts at Harvard Health Publishing. It also supplies protein, calcium, and other nutrients that help round out a balanced diet. 

Greek yogurt is especially popular because it typically contains more protein than regular yogurt. To keep added sugars in check, consider choosing plain yogurt and adding your own toppings. 

Fresh fruit, nuts, seeds, and a drizzle of honey can turn a simple bowl of yogurt into a satisfying breakfast or afternoon snack. 

Say Goodbye To Dinnertime Stress

Take the guesswork out of weeknight meals. Explore AvMed’s interactive meal planning course that offers simple tips and easy recipes to help you get started.

Learn More

Learn More

Ginger 

There's a reason many people reach for a cup of ginger tea when they aren't feeling well.  

Ginger contains naturally occurring compounds with antioxidant and anti-inflammatory properties. Research suggests these compounds may help support immune function, according to a review published in the journal Frontiers in Nutrition. 

The beauty of ginger is that a little can go a long way. Fresh ginger adds a bright, slightly spicy flavor to stir-fries, soups, marinades, and smoothies. It also shines in a warm mug of homemade ginger tea. 

Keeping a knob of fresh ginger in the refrigerator means you'll always have a flavorful addition for meals and drinks. 

Almonds 

Looking for a snack that's both satisfying and good for your immune system? Almonds check both boxes. 

Along with healthy fats, almonds offer protein, fiber, magnesium, and a range of other nutrients. They are rich in vitamin E, which supports the immune system, notes the Cleveland Clinic. Almonds also contain antioxidants that help protect cells from damage. 

They're easy to enjoy on their own, but almonds can also add texture and flavor to meals. Sprinkle them over salads or add them to homemade trail mix for an easy grab-and-go snack. 

Hazelnuts, pine nuts, and peanuts can also help you add more vitamin E to your diet. 

See our sources: 
Citrus fruits: Cleveland Clinic  
Vitamin C: Mayo Clinic 
Spinach: American Heart Association and Cleveland Clinic 
Vitamin A: National Institutes of Health Office of Dietary Supplements  
Greek yogurt: Harvard Health Publishing 
Ginger: Johns Hopkins Medicine and Frontiers in Nutrition 
Almonds: Cleveland Clinic 
Vitamin E: Cleveland Clinic