Support Your Immune System 

Your immune system works quietly all year long to prevent disease and help you stay healthy. You can help strengthen your immune system with the choices you make every day, including food and vitamins, which are known immune system boosters. 

Diet to Strengthen the Immune System

“There are plenty of ways you can help protect your body from colds and the flu, starting with a plant-forward diet,” says Bryce Hoffman, M.D., an allergy and immunology doctor with Sutter Health.

Many fruits and vegetables are immune system boosters because of the vitamins they contain. Vitamin C, for example, broadly helps support immune function by recruiting more white blood cells and boosting their activity. Although vitamin C can’t prevent colds, it may help shorten your cold and make the symptoms milder. Add citrus such as oranges and tangerines to your meals. Other vitamin C-rich foods include papayas, strawberries, tomatoes and red bell peppers. Get creative — add them to salads or enjoy them as a snack.

Antioxidants, found in berries and leafy greens, help neutralize free radicals, which can damage the body’s cells and affect your immune system. Plus, fiber and vitamins found in fruits and veggies help with a healthy gut, which supports the immune system.

Aim for about seven servings of fruits and vegetables per day. “Stock up on whole fruits, garlic, broccoli and green leafy vegetables,” Hoffman says. “Dark berries such as blueberries are especially potent antioxidant powerhouses.”  

Vitamins for Immune System Health  

When looking for an immune system booster, “supplements are such an attractive idea,” Hoffman says. “It’s so much easier to pop a vitamin tablet than to eat a healthy diet and exercise.”

But does taking a pill offer the same benefits as getting those vitamins from food?

Researchers are still studying how effective supplements really are. Vitamin C supplementation does not necessarily help those already getting an adequate supply in their diet, and studies have only shown benefits in certain populations with low baseline levels.

However, the National Institutes of Health confirmed the benefits of taking vitamin D supplements because most people don’t get enough of it from food and sunlight. One study found that vitamin D supplementation yielded a 22% decrease in autoimmune disease such as rheumatoid arthritis and psoriasis.  

Supplements don’t precisely mimic the nutrients in whole fruits and vegetables. Your best bet: Eat a balanced, plant-forward diet for the best immune system-supporting nutrients, and work with a nutritionist if you suspect any deficiencies in your diet that might benefit from supplementation. 

Sleep as an Immune System Booster

Sleep plays a key role in overall health, including how well your immune system works. When you routinely get at least seven hours of high-quality sleep at night, you’re less likely to get colds or the flu and less likely to be diagnosed with chronic health conditions like Type 2 diabetes or heart disease. One study found that even a single night of sleep deprivation can negatively impact the immune system. 

Strengthen Your Immune System

Your stress levels may also affect how well your body fights infection. Stress that is poorly managed can reduce your immune system function and make you more susceptible to illness.

“Believe it or not, your immune system benefits when you take quality time for yourself,” Hoffman says. “Visit with friends or spend time alone in quiet contemplation and meditation.”

The good news is that it doesn’t take a radical approach to improve your immune system function. A healthy lifestyle can go a long way in supporting your immune system.

“Eating more plant-based foods, exercising, getting enough sleep — these are scientifically proven to reduce inflammatory markers and enhance immunity,” Hoffman says. “These common-sense actions can help you dodge illnesses.”