12 Best Foods to Boost Your Immune System
A strong immune system depends on consistent nourishment with the right vitamins and minerals. Vitamins C, D, E, zinc, and selenium all play critical roles in immune defense. These foods are packed with immune-boosting nutrients to help your body fight off illness.
The Rankings
Orange
Orange is loaded with immune-supporting nutrients. At 62 calories per 1 medium (131g), it strengthens your body's natural defenses.
Broccoli
Broccoli is loaded with immune-supporting nutrients. At 55 calories per 1 cup chopped (91g), it strengthens your body's natural defenses.
Spinach
Spinach is loaded with immune-supporting nutrients. At 7 calories per 1 cup raw (30g), it strengthens your body's natural defenses.
Garlic
Garlic is loaded with immune-supporting nutrients. At 4 calories per 3 cloves (9g), it strengthens your body's natural defenses.
Bell Pepper
Bell Pepper is loaded with immune-supporting nutrients. At 31 calories per 1 medium (119g), it strengthens your body's natural defenses.
Kiwi
Kiwi is loaded with immune-supporting nutrients. At 42 calories per 1 medium (69g), it strengthens your body's natural defenses.
Sweet Potato
Sweet Potato is loaded with immune-supporting nutrients. At 103 calories per 1 medium (130g), it strengthens your body's natural defenses.
Salmon
Salmon is loaded with immune-supporting nutrients. At 208 calories per 1 fillet (170g), it strengthens your body's natural defenses.
Greek Yogurt
Greek Yogurt is loaded with immune-supporting nutrients. At 100 calories per 1 cup (245g), it strengthens your body's natural defenses.
Almonds
Almonds is loaded with immune-supporting nutrients. At 164 calories per 1 oz (28g), it strengthens your body's natural defenses.
Green Tea
Green Tea is loaded with immune-supporting nutrients. At 2 calories per 1 cup (237ml), it strengthens your body's natural defenses.
Chicken Soup
Chicken Soup is loaded with immune-supporting nutrients. At 75 calories per 1 cup (241g), it strengthens your body's natural defenses.
Quick Comparison Table
Here is a side-by-side nutritional comparison of all the foods on this list:
| # | Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| 1 | 🍊 Orange | 62 | 1.2g | 15.0g | 0.2g | 3.1g |
| 2 | 🥦 Broccoli | 55 | 3.7g | 11.0g | 0.6g | 5.1g |
| 3 | 🥬 Spinach | 7 | 0.9g | 1.1g | 0.1g | 0.7g |
| 4 | 🧄 Garlic | 4 | 0.2g | 1.0g | 0.0g | 0.1g |
| 5 | 🫑 Bell Pepper | 31 | 1.0g | 7.0g | 0.3g | 2.1g |
| 6 | 🥝 Kiwi | 42 | 0.8g | 10.0g | 0.4g | 2.1g |
| 7 | 🍠 Sweet Potato | 103 | 2.3g | 24.0g | 0.1g | 3.8g |
| 8 | 🐟 Salmon | 208 | 28.0g | 0.0g | 9.2g | 0.0g |
| 9 | 🥣 Greek Yogurt | 100 | 17.0g | 6.0g | 0.7g | 0.0g |
| 10 | 🥜 Almonds | 164 | 6.0g | 6.1g | 14.0g | 3.5g |
| 11 | 🍵 Green Tea | 2 | 0.0g | 0.5g | 0.0g | 0.0g |
| 12 | 🍲 Chicken Soup | 75 | 4.0g | 8.4g | 2.5g | 0.7g |
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Summary and Recommendations
The foods listed above represent some of the best choices for foods for immune system. Remember that no single food is a magic solution. The most effective approach is building a balanced diet that incorporates a variety of nutrient-dense foods. Use the Calory app to track these foods and see how they fit into your personalized nutrition plan. Whether you are just starting your health journey or fine-tuning an established routine, these foods provide the nutritional foundation for success.
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