5 Foods to supercharge your immune system

by Cathy Wong and Medically reviewed by Dr. Richard N. Fogoros

Vitamin C 
An essential nutrient, vitamin C acts as an antioxidant. Antioxidants help fight free radicals, a type of unstable molecule known to damage the immune system. There's some evidence that vitamin C may be particularly helpful in boosting the immune systems of people under major stress. To increase your vitamin C intake, add these foods to your diet:

• citrus fruits and juices (such as orange and grapefruit)
• kiwi fruit
• red and green peppers
• broccoli
• strawberries

Vitamin E
Like vitamin C, vitamin E is a powerful antioxidant. Research suggests maintaining ample levels of vitamin E is crucial for maintaining a healthy immune system, especially among older people. To get your fill of vitamin E, look to these foods:

• wheat germ oil
• almonds
• sunflower seeds
• hazelnuts
• peanut butter

Zinc
Zinc is an essential mineral involved in the production of certain immune cells. The National Institutes of Health (NIH) caution that even mildly low levels of zinc may impair your immune function. Here are some top food sources of zinc:

• oysters
• legumes
• cashews
• raisin bran
• chickpeas

Carotenoids
Another type of antioxidant, carotenoids are a class of pigments found naturally in a number of plants. When consumed, carotenoids are converted into vitamin A (a nutrient that helps regulate the immune system). Look to these foods to boost your carotenoids:

• carrots
• kale
• apricots
• papaya
• mango

Omega-3 Fatty Acids
Omega-3 fatty acids are a type of essential fatty acid known to suppress inflammation and keep the immune system in check.  Although it's not known whether omega-3s can help fight off infections (such as the common cold), research suggests that omega-3s can protect against immune system disorders like Crohn's disease, ulcerative colitis, and rheumatoid arthritis. Try these omega-3-rich foods:

• oily fish (including mackerel, tuna, salmon, sardines, herring, and trout)
• flaxseed
• walnuts