What are the 12 best superfoods for supporting immune health?

What are superfoods?

While the term superfood doesn’t have a strict definition, it generally refers to nutrient-dense foods that are thought to have special benefits for physical and mental health, including supporting a healthy immune system.
Examples of these superfoods include leafy greens like kale, berries, salmon, garlic, and herbs like turmeric.

What makes superfoods become superfoods?

What makes these foods so special? First, they provide high levels of essential nutrients, such as vitamins, minerals, antioxidants, fiber, and fatty acids. These nutrients cannot be produced by the body on its own, so they must be obtained through the diet.
When it comes to immune health, superfoods that are high in nutrients like vitamin C and probiotics appear to be particularly beneficial.

If you generally eat a “clean diet,” avoiding processed foods and opting for whole foods, then it’s likely that you already eat some superfoods on a regular basis. However, there’s always room for improvement. Below we’ll outline some of the top superfoods that help keep your immune system strong and healthy.

Top Superfoods for Immune Health

Superfoods can help take a balanced diet to the next level because they are packed with antioxidants, phytonutrients, and other compounds that boost the immune system, thereby improving the body’s ability to defend itself.
Another way superfoods support gut and immune health (which go hand in hand) is by providing fiber and probiotics—“friendly bacteria” that help support overall health.
In addition, many superfoods (like vegetables and fruits) are high in water, so they help support adequate hydration, and they are generally low in calories, which can help control your appetite and waistline.

Where should you start?

To boost immune health, try a “rainbow diet” that includes foods of a variety of different colors. This reflects the different nutrients you’re getting. To get started, add these 12 superfoods to your diet more often: (Of course, always consult a healthcare professional before embarking on any new diet or lifestyle.)

1. Leafy greens like kale

Leafy greens (like arugula, kale, collard greens, spinach, lettuce, and Swiss chard) are packed with phytonutrients that support strong immune systems, as well as vitamin C, vitamin A, calcium, and fiber, among others.

These veggies are top choices for boosting antioxidants and promoting a healthy inflammatory response. They also support cleansing, digestion, and may even aid in healthy weight management.

2. Blueberries and other berries

Like greens, berries are superfoods that provide a rich source of vitamin C, antioxidants like polyphenols and anthocyanins, fiber, and vitamin A. They help fight free radicals that can damage tissues, and are thought to have potential benefits for heart and gut health.

3. Yogurt

Yogurt (and its cousin kefir) are one of the best dietary sources of probiotics; probiotics support immune health by balancing the ratio of microbes in your gut and aiding digestion and elimination.

4. Citrus Fruits

Fruits like oranges, grapefruits, lemons, and limes are very high in vitamin C, which helps promote healthy immune defenses. Vitamin C also supports collagen to maintain a strong intestinal lining. Much of your body's immune system is located in your gut.

5. Avocados

Avocados provide heart-healthy polyunsaturated and monounsaturated fats; your body needs these fats for a variety of functions, including absorbing other vitamins and maintaining adequate energy levels. This fruit (yes, it's technically a fruit) is high in fiber, potassium, and magnesium, and even contains some antioxidants to support healthy blood flow, muscle function, and more.

6. Broccoli and other cruciferous vegetables

Vegetables in the Brassica/cruciferous family, including broccoli, Brussels sprouts, bok choy, cauliflower, and cabbage, are rich sources of protective compounds. These protective compounds include glucosinolates, which fight oxidative stress and help maintain a healthy balance of gut microbes.

7. Salmon

Salmon is an ideal source of protein because it is not only rich in amino acids that help build the intestinal lining and other tissues, but also high in omega-3 fatty acids, which help promote a healthy inflammatory response.

8. Onions

These delicious vegetables—and related species like chives, garlic, and leeks—are naturally beneficial due to the sulfur compounds they contain and antioxidants like alliinase and quercetin.

9. Garlic

Garlic, especially when eaten raw, provides you with unique and potent compounds, including allicin and disulfide, that help fight harmful bacteria and provide antioxidant effects.

10. Flaxseed

Flaxseed is a great source of fiber and healthy fats, which promote gut health by feeding the good bacteria in your gut and aiding in the elimination of waste.

11. Green Tea

Green tea is a great source of antioxidants like EGCG, which can protect against oxidative stress, give you energy when you’re tired, and support overall metabolic health.

12. Turmeric

Turmeric contains an active ingredient called curcumin, which promotes a healthy inflammatory response. It also offers other potential benefits for joint, skin, and cognitive health, especially when paired with black pepper, which can improve the absorption of turmeric compounds.