Immune Boosting Foods

With the current COVID-19 pandemic going on, it’s more important than ever to make sure you keep your immune system as healthy as possible. In addition to getting rest, exercising, and managing stress, there are plenty of immune-boosting foods that can help you maintain good health and avoid dealing with health issues. The following are foods to include in your diet to improve your immunity.



Almonds provide you with vitamin E, which is an antioxidant that helps enhance your immune system and keep your cells healthy. These nuts are also a source of healthy fats. Just a handful of shelled almonds a day provides you with a good nutritional boost. You can also add almonds to salads and other healthy dishes.


Citrus Fruits

Citrus fruits are among the best foods to have for a strong immune system. These types of fruits are packed with vitamin C, which is a nutrient that is associated with an increased amount of white blood cells to fight off infections. You can eat some citrus fruits, such as grapefruit, oranges, tangerines, and clementines, as a snack. Other citrus fruits, such as limes and lemons, make healthy ingredients for a wide range of recipes.


Dark, Leafy Greens

Spinach and other dark, leafy greens are an important part of healthy living. These vegetables have high amounts of vitamin C to help your immune system deal with infections. They also have other nutrients that boost your immunity, including beta carotene and other antioxidants. You can eat dark, leafy greens, such as kale or spinach, in their raw form with salads, or cook them as a nutritious side dish.


Greek Yogurt

Greek yogurt contains probiotics that help you maintain a strong immune system, along with a healthy digestive system. When choosing Greek yogurt, look for one that doesn’t have a lot of added sugar. You can enjoy Greek yogurt as a snack, or add it to recipes.



Poultry, such as chicken and turkey, contains a high amount of vitamin B6. This vitamin plays an important role in supporting your immune system. You can have poultry as a main dish or include it in side dishes, such as adding turkey to a salad.


Bell Peppers


Bell peppers, especially red bell peppers, contain large amounts of vitamin C. In fact, they contain more vitamin C than citrus fruits. Bell peppers also have high amounts of beta carotene. You can slice up raw bell peppers to add to salads or sauté or roast them as part of a nutritious side dish.


Sunflower Seeds for Your Immune System

Sunflower seeds offer numerous health benefits that support immune system function. These seeds contain vitamin B6, vitamin E, magnesium, and phosphorous, which helps keep your immune system in good condition. You can eat raw sunflower seeds alone as a snack, or add them to trail mix or other healthy snacks.


If you’re not feeling well, contact Southern Arizona Urgent Care in Tucson. After going over your symptoms, we can provide you with testing and treatment as needed.