A strong immune system starts with the nutrients you give your body. Immune-boosting foods provide vitamins, minerals, and antioxidants to help your body defend against infections and recover faster.

Immune-Boosting Foods

Vitamin C-Rich Foods

(Strengthen immune defenses)

  • Oranges

  • Grapefruit

  • Lemons

  • Limes

  • Kiwi

  • Strawberries

  • Bell peppers (red, yellow, orange)

  • Broccoli

  • Brussels sprouts

Zinc & Selenium Sources

(Essential for immune cell function)

  • Pumpkin seeds

  • Sunflower seeds

  • Oysters

  • Crab

  • Turkey

  • Beef

  • Brazil nuts (high in selenium)

  • Eggs

Probiotic & Fermented Foods

(Balance gut-immune connection)

  • Yogurt (unsweetened, full-fat)

  • Kefir

  • Sauerkraut

  • Kimchi

  • Miso

  • Tempeh

Immune-Supportive Extras

(Functional immune boosters)

  • Garlic

  • Onions

  • Ginger

  • Mushrooms (shiitake, maitake, reishi)

  • Green tea

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