5 Immunity-Boosting Foods + Recipes

Nov 23 2022
https://d2gtpjxvvd720b.cloudfront.net/assets/emails/question@2x-a02b76db47a4ac32799e8b19315b3cbf.png Hi Hungry Girl,

I’ve heard there are some foods that boost your immune system (something we could all use these days). Which foods are best, and do you have any ideas for how to enjoy them?

Gimme a Boost
https://d2gtpjxvvd720b.cloudfront.net/assets/emails/answer@2x-5ee5d524b01e4c5483f379894f2fa825.png Hi Gimme,

It’s true: Health experts say that certain foods can strengthen your immune system. These are usually foods that are high in vitamin C, vitamin E, zinc, and antioxidants. And while there are NO magic pills guaranteed to protect you from illness, it’s never a bad idea to build up your immunity. Here are five foods known to give your immune system a boost, plus delicious ways to enjoy them…


The probiotics, a.k.a. good bacteria, in yogurt are known to support a healthy immune system. The magnesium, selenium, and zinc also play a role in yogurt’s immunity-boosting properties. I love yogurt and eat it often… My go-to is fat-free Greek yogurt, like the kind by Fage.


This leafy green is loaded with vitamin E, vitamin C, antioxidants, and beta carotene, all of which tout infection-fighting capabilities. Go, spinach! Keep some frozen chopped spinach on hand for an easy meal addition…

Citrus Fruits

It’s no surprise that oranges made the list. (Hello, vitamin C!) But they’re not your only option. Grapefruit, lemon, and lime are also key sources of vitamin C and other disease-fighting antioxidants. Add a squeeze of citrus to your H2O—so refreshing. I have an orange almost every single day!


As if we needed another reason to love this versatile veggie! Cauliflower and other cruciferous vegetables are loaded with vitamins and antioxidants. In particular, cauliflower contains glutathione, which helps fight off infections.


I was so excited to learn that chicken & turkey are immunity-boosting foods, because poultry is one of my go-to lean proteins… I love to snack on it! In general, protein is good for strengthening your immune system, and poultry is high in vitamin B6, which is key for healthy blood cells.

Stay well, everyone!

HG FYI: There will be no daily emails on Thursday/Thanksgiving, Black Friday, or Cyber Monday. But we'll be back on Tuesday, November 29th, with a sugar-slashed twist on a family-favorite recipe... Enjoy the holiday weekend!

Chew on this:

Today, November 23rd, is National Espresso Day. Get a rich coffee fix with this satisfying breakfast recipe: Coffee Growing Oatmeal!

Keep your friends informed… Share this info now!

Have a Question for Hungry Girl?

Send it in! She answers new Qs often (but cannot respond to emails personally).


We may receive affiliate compensation from some of these links. Prices and availability are subject to change.

We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.

*The WW Points® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by WW International, Inc., the owner of the Points® trademark.

Questions on the WW Points® values listed? Click here.

Hungry Girl provides general information about food and lifestyle. This information and any linked materials are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. Click here for more information.