Eating a balanced diet, getting enough sleep and exercising daily are important for your overall health and wellness. Now more than ever with the COVID outbreak, we need to find ways to boost our immune system as much as possible. Making sure you are eating a diet high in immune-boosting nutrients is one way you can take an active role in maintaining your health and wellness.

Your body uses and absorbs nutrients more efficiently when they come from whole food sources like fruits and vegetables, rather than processed foods or supplements. Getting a variety of these foods and nutrients in your diet is essential compared to focusing on just one or two in large quantities.

The more colorful your plate is with a variety of choices from the list below, the better. Consuming foods high in vitamin C such as grapefruits, oranges, tangerines, sweet red pepper, broccoli, strawberries, kale, and kiwifruit are thought to increase white blood cell production, which is key to fighting infection.

Beta-carotene converts into vitamin A, which is an anti-inflammatory vitamin that can help your antibodies respond to toxins, such as a virus. Carrots, spinach, kale, apricots, sweet potato, squash, and cantaloupe are all great sources of beta-carotene.

Vitamin A is a fat-soluble vitamin, so consuming foods with healthy fats will aid in its absorption. A great immune-boosting combination would be carrots with traditional hummus or a spinach salad with avocado or olive oil in the dressing.

Vitamin E is a fat-soluble vitamin that is key in regulating and supporting immune system function. Foods rich in vitamin E include nuts, seeds, avocado, and spinach.

Green tea is packed with antioxidants that have been shown to enhance immune system function. It also contains amino acids that may aid in the production of germ-fighting compounds in your T-cells, which reduces inflammation in the body and helps fight infection.

Green tea can be consumed hot, cold or as matcha powder. Vitamin D can be found in salmon, canned tuna, egg yolks, and mushrooms. Your body can also synthesize vitamin D with just minutes of sunshine three times a week.

Yogurt, Kombucha, Sauerkraut, Kimchi, Pickles, Tempeh Fermented Soybeans , and certain types of cheese contain live cultures, also known as probiotics, which are thought to help stimulate the immune system to fight off disease.

The microbiome helps you process the nutrients described throughout the rest of this article, while also acting as an extra barrier for fighting off harmful bacteria and fungi. Garlic contains compounds that help the immune system fight germs in a variety of ways by stimulating cells important to fighting disease and helping to regulate the immune system.

It helps boost the production of virus-fighting T-cells and can reduce the amount of stress hormones your body produces which can help keep your immune system functioning at full strength. Vitamin B-6 is essential in the formation of new and healthy red blood cells, and aids in maintaining the lymphatic system.

Chicken, turkey, cold-water fish salmon and tuna , chickpeas traditional hummus , bananas, fortified breakfast cereal, and nutritional yeast are great options for consuming vitamin B More is not necessarily better.

Walk into a store, and you will find bottles of pills and herbal preparations that claim to "support immunity" or otherwise boost the health of your immune system.

Although some preparations have been found to alter some components of immune function, thus far there is no evidence that they actually bolster immunity to the point where you are better protected against infection and disease.

Demonstrating whether an herb — or any substance, for that matter — can enhance immunity is, as yet, a highly complicated matter. Scientists don't know, for example, whether an herb that seems to raise the levels of antibodies in the blood is actually doing anything beneficial for overall immunity.

Modern medicine has come to appreciate the closely linked relationship of mind and body. A wide variety of maladies, including stomach upset, hives, and even heart disease, are linked to the effects of emotional stress.

Despite the challenges, scientists are actively studying the relationship between stress and immune function. For one thing, stress is difficult to define. What may appear to be a stressful situation for one person is not for another. When people are exposed to situations they regard as stressful, it is difficult for them to measure how much stress they feel, and difficult for the scientist to know if a person's subjective impression of the amount of stress is accurate.

The scientist can only measure things that may reflect stress, such as the number of times the heart beats each minute, but such measures also may reflect other factors. Most scientists studying the relationship of stress and immune function, however, do not study a sudden, short-lived stressor; rather, they try to study more constant and frequent stressors known as chronic stress, such as that caused by relationships with family, friends, and co-workers, or sustained challenges to perform well at one's work.

Some scientists are investigating whether ongoing stress takes a toll on the immune system. But it is hard to perform what scientists call "controlled experiments" in human beings. In a controlled experiment, the scientist can change one and only one factor, such as the amount of a particular chemical, and then measure the effect of that change on some other measurable phenomenon, such as the amount of antibodies produced by a particular type of immune system cell when it is exposed to the chemical.

In a living animal, and especially in a human being, that kind of control is just not possible, since there are so many other things happening to the animal or person at the time that measurements are being taken. Despite these inevitable difficulties in measuring the relationship of stress to immunity, scientists are making progress.

Almost every mother has said it: "Wear a jacket or you'll catch a cold! Probably not, exposure to moderate cold temperatures doesn't increase your susceptibility to infection. There are two reasons why winter is "cold and flu season. Also the influenza virus stays airborne longer when air is cold and less humid.

But researchers remain interested in this question in different populations. Some experiments with mice suggest that cold exposure might reduce the ability to cope with infection. But what about humans?

Scientists have performed experiments in which volunteers were briefly dunked in cold water or spent short periods of time naked in subfreezing temperatures. They've studied people who lived in Antarctica and those on expeditions in the Canadian Rockies. The results have been mixed. For example, researchers documented an increase in upper respiratory infections in competitive cross-country skiers who exercise vigorously in the cold, but whether these infections are due to the cold or other factors — such as the intense exercise or the dryness of the air — is not known.

A group of Canadian researchers that has reviewed hundreds of medical studies on the subject and conducted some of its own research concludes that there's no need to worry about moderate cold exposure — it has no detrimental effect on the human immune system. Should you bundle up when it's cold outside?

The answer is "yes" if you're uncomfortable, or if you're going to be outdoors for an extended period where such problems as frostbite and hypothermia are a risk.

But don't worry about immunity. Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases.

But does it help to boost your immune system naturally and keep it healthy? Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

With this Special Health Report, Living Better, Living Longer , you will learn the protective steps doctors recommend for keeping your mind and body fit for an active and rewarding life.

Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.

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Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions.

February 15, Helpful ways to strengthen your immune system and fight off disease How can you improve your immune system? What can you do to boost your immune system? Photos courtesy of Michael N. Starnbach, Ph. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these: Don't smoke.

Eat a diet high in fruits and vegetables. Exercise regularly. Maintain a healthy weight. If you drink alcohol, drink only in moderation. Get adequate sleep. Take steps to avoid infection , such as washing your hands frequently and cooking meats thoroughly.

Try to minimize stress. Keep current with all recommended vaccines. Vaccines prime your immune system to fight off infections before they take hold in your body. Increase immunity the healthy way Many products on store shelves claim to boost or support immunity.

Immune system and age As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer. Diet and your immune system Like any fighting force, the immune system army marches on its stomach. Improve immunity with herbs and supplements?

Also, fit in foods with omega-3 fatty acids, like eggs, salmon and avocados, as well. All these foods will not only build up parts of your immune system, but can help you maintain a healthy weight.

Drinking plenty of water. Water intake can have many positive benefits for your immune system, including but not limited to aiding in digestion and preventing possible pathogens like a virus or bacteria from getting into the eyes, nose and mouth.

Prioritizing exercise. Moderate-intensity exercise can help maintain a healthy immune system. Getting enough sleep. If you get enough sleep, it will help your body fight off sickness and help succeed at the tips mentioned above.

Adults should get between hours of sleep each night. Increasing vitamin intake. Vitamins B6, C and E are all known for their immune-boosting properties.

Some foods rich in these vitamins include eggs, bell peppers, spinach and almonds. Immune System Supplements Many products claim to give your immune system the boost it needs to keep you running at your best. What Weakens Your Immune System On the other hand, there are habits you might have that Hansen says weaken your immune system, rather than boosting it.

Older people should discuss this question with their doctor. Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment.

Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases. For example, researchers don't know whether any particular dietary factors, such as processed foods or high simple sugar intake, will have adversely affect immune function.

There are still relatively few studies of the effects of nutrition on the immune system of humans. There is some evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals, as measured in the test tube.

However, the impact of these immune system changes on the health of animals is less clear, and the effect of similar deficiencies on the human immune response has yet to be assessed. So, what can you do? If you suspect your diet is not providing you with all your micronutrient needs — maybe, for instance, you don't like vegetables — taking a daily multivitamin and mineral supplement may bring other health benefits, beyond any possibly beneficial effects on the immune system.

Taking megadoses of a single vitamin does not. More is not necessarily better. Walk into a store, and you will find bottles of pills and herbal preparations that claim to "support immunity" or otherwise boost the health of your immune system. Although some preparations have been found to alter some components of immune function, thus far there is no evidence that they actually bolster immunity to the point where you are better protected against infection and disease.

Demonstrating whether an herb — or any substance, for that matter — can enhance immunity is, as yet, a highly complicated matter.

Scientists don't know, for example, whether an herb that seems to raise the levels of antibodies in the blood is actually doing anything beneficial for overall immunity. Modern medicine has come to appreciate the closely linked relationship of mind and body.

A wide variety of maladies, including stomach upset, hives, and even heart disease, are linked to the effects of emotional stress. Despite the challenges, scientists are actively studying the relationship between stress and immune function. For one thing, stress is difficult to define. What may appear to be a stressful situation for one person is not for another.

When people are exposed to situations they regard as stressful, it is difficult for them to measure how much stress they feel, and difficult for the scientist to know if a person's subjective impression of the amount of stress is accurate. The scientist can only measure things that may reflect stress, such as the number of times the heart beats each minute, but such measures also may reflect other factors.

Most scientists studying the relationship of stress and immune function, however, do not study a sudden, short-lived stressor; rather, they try to study more constant and frequent stressors known as chronic stress, such as that caused by relationships with family, friends, and co-workers, or sustained challenges to perform well at one's work.

Some scientists are investigating whether ongoing stress takes a toll on the immune system. But it is hard to perform what scientists call "controlled experiments" in human beings. In a controlled experiment, the scientist can change one and only one factor, such as the amount of a particular chemical, and then measure the effect of that change on some other measurable phenomenon, such as the amount of antibodies produced by a particular type of immune system cell when it is exposed to the chemical.

In a living animal, and especially in a human being, that kind of control is just not possible, since there are so many other things happening to the animal or person at the time that measurements are being taken. Despite these inevitable difficulties in measuring the relationship of stress to immunity, scientists are making progress.

Almost every mother has said it: "Wear a jacket or you'll catch a cold! Probably not, exposure to moderate cold temperatures doesn't increase your susceptibility to infection. There are two reasons why winter is "cold and flu season.

Also the influenza virus stays airborne longer when air is cold and less humid. But researchers remain interested in this question in different populations. Some experiments with mice suggest that cold exposure might reduce the ability to cope with infection. But what about humans? Scientists have performed experiments in which volunteers were briefly dunked in cold water or spent short periods of time naked in subfreezing temperatures.

They've studied people who lived in Antarctica and those on expeditions in the Canadian Rockies. The results have been mixed. For example, researchers documented an increase in upper respiratory infections in competitive cross-country skiers who exercise vigorously in the cold, but whether these infections are due to the cold or other factors — such as the intense exercise or the dryness of the air — is not known.

A group of Canadian researchers that has reviewed hundreds of medical studies on the subject and conducted some of its own research concludes that there's no need to worry about moderate cold exposure — it has no detrimental effect on the human immune system.

Should you bundle up when it's cold outside? The answer is "yes" if you're uncomfortable, or if you're going to be outdoors for an extended period where such problems as frostbite and hypothermia are a risk. But don't worry about immunity. Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases.

But does it help to boost your immune system naturally and keep it healthy? Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

With this Special Health Report, Living Better, Living Longer , you will learn the protective steps doctors recommend for keeping your mind and body fit for an active and rewarding life.

Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.

Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts.

PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School.

Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health?

Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions.

February 15, Helpful ways to strengthen your immune system and fight off disease How can you improve your immune system? What can you do to boost your immune system?

Photos courtesy of Michael N. Starnbach, Ph. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these: Don't smoke. Eat a diet high in fruits and vegetables.

Exercise regularly.

Garlic adds flavor to food and has long been used for medicinal purposes. Early civilizations recognized its value in fighting infections.

Garlic may also slow down hardening of the arteries, and people use it to treat high blood pressure. Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses.

It may also help with nausea. Ginger may also decrease chronic pain and might even possess cholesterol-lowering properties. Similar to broccoli, spinach is healthiest when cooked as little as possible so that it retains its nutrients.

However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid , an antinutrient. Check out some spinach recipes here.

These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

Yogurt can also be a great source of vitamin D , so try to select brands fortified with this vitamin. Clinical trials are even in the works to study its possible effects on COVID Research so far suggests that vitamin D deficiency may increase the risk for COVID19 and the severity of disease progression in people with the infection.

Experts therefore believe supplementation may protect people with a vitamin D deficiency. However, there is no evidence that vitamin D can treat a COVID19 infection. When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C.

However, this powerful antioxidant is key to a healthy immune system. Nuts, such as almonds , are packed with the vitamin and also have healthy fats.

Adults only need about 15 mg of vitamin E each day. Sunflower seeds are full of nutrients, including phosphorous , magnesium , and vitamins B6 and E. Vitamin E is important in regulating and maintaining immune system function.

Other foods with high amounts of vitamin E include avocados and dark leafy greens. Sunflower seeds are also high in selenium. Just 1 ounce contains nearly half the selenium that the average adult needs daily.

A variety of studies , mostly performed on animals, have looked at its potential to combat viral infections such as swine flu H1N1. You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.

Research shows that high concentrations of curcumin , which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster based on findings from animal studies with antimicrobial properties.

More research is needed. Both green and black teas are packed with flavonoids , a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate EGCG , another powerful antioxidant. Research has suggested that EGCG may have antiviral properties that support the immune system.

The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. Papayas have decent amounts of potassium , magnesium, and folate , all of which are beneficial to your overall health.

Like papayas, kiwis are a rich source of essential nutrients, including folate, potassium, vitamin K , and vitamin C. The soup may help lower inflammation, which could improve symptoms of a cold.

Poultry, such as chicken and turkey, is high in vitamin B6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your daily recommended amount of B6.

Vitamin B6 is an important player in many of the chemical reactions that happen in the body. Stock or broth made by boiling chicken bones contains gelatin , chondroitin, and other nutrients helpful for gut healing and immunity.

Too much zinc can actually inhibit immune system function. You may want to focus on eating a balanced diet with plenty of fresh foods and whole grains, engage in at least minutes of physical activity per week, get enough sleep, manage stress with deep breathing or talk therapy, avoid or quit smoking, and limit alcohol consumption.

Preliminary research suggests vitamin C may be involved in the development and function of white blood cells. It seems vitamin C may improve the reproduction of B- and T-cells , which are important white blood cells for the immune system.

The amount of vitamin C needed for increasing white blood cells may depend on the condition and overall health needs. More research in humans is needed to better understand the link between vitamin C and white blood cells.

To raise your white blood cell count , you may want to avoid alcohol and tobacco use, take Omega-3s and zinc, and eat a balanced diet. For example, a study found that the Mediterranean diet had an effect on the white blood cell counts of adults at risk for cardiovascular disease.

Depending on the cause of low white blood cells, you may also need to take medications like myeloid growth factors. Antiviral foods may include fermented vegetables kimchi , fermented milk yogurt and kefir , herbs oregano, fennel, peppermint, and aloe vera , garlic, ginger, turmeric, black cumin, cinnamon, licorice root, mushrooms, and citrus fruits.

Some foods may boost your immune system while others will help with their antimicrobial properties. This means they may help fight bacteria, viruses, and other pathogens that cause infections.

Examples include herbs and spices oregano , cinnamon , clove , and rosemary , cruciferous vegetables kale and rutabaga , citrus fruits, parsley , and a wide range of other plant-based foods.

Eating a variety of vegetables may help you boost your immune system. Scientists are studying direct connections between lifestyle choices and strong immune systems.

What we know now is that healthy living is good for overall health and vaccinations are the best supplement available. Most studies show that dietary supplements are only useful if you have a deficiency in a nutrient.

Taking supplements on top of a healthy diet does not add much to your immune system. Note that most supplements are not superior to the nutrients you can get from food. Studies show the immune system is very responsive to exercise. Exercise and immune regulation are interrelated and affect each other.

Exercise changes immune regulation by affecting cells and has anti-inflammatory effects. Sleep loss reduces natural killer cell activity, which increases the risk for cancer and viral infections; generates production of inflammatory cytokines, which increases the risk for cardiovascular and metabolic disorders; and reduces production of antibodies, which increases the risk for infections.

Stress of all sorts—psychological and physical—directly weakens parts of your immune system, increasing risk for infections or reactivation of viruses inside you.

Shingles, a painful rash that arises from the reactivated chickenpox virus, often flares up when people are experiencing chronic stress.

Stress can also cause "patrols" in your immune system—certain cells that tell the immune system to wind down an attack—to fail. When this happens, too much inflammation can occur. Vaccines, also called immunizations, teach the immune system to make antibodies that fight off infections before they make you sick.

Taking zinc supplements at the beginning of a respiratory infection can reduce the severity and duration of symptoms. Ask your doctor to recommend brands and appropriate dose for you. Joshua Milner, MD , is director of the Division of Pediatric Allergy, Immunology, and Rheumatology and professor of pediatrics at Columbia University Vagelos College of Physicians and Surgeons.

He is a leader in the field of discovery and immunopathogenesis of genetic diseases that lead to allergic symptoms. What You Really Need to Do to Boost Your Immunity.

October 20, Share this page Share on Facebook Share on X formerly Twitter Share on LinkedIn Share by email. Weak immune systems It is almost never the case that your immune system is completely weak, says Milner.

How to know if your immune system is weak or strong Unfortunately, most people find out that one part of their immune system is weak when they get an infection.