5 of the Best Foods to Strengthen Your Immune System

Your immune system starts with your diet, and there’s a strong link between diet, gut health and immunity. Here at Biotiful, we love all things gut health and immunity. So if you’re looking to follow a gut friendly diet that your immune system will also thank you for, we’ve done the hard work and listed five of the best foods for strengthening your immune system below. Nutrition plays a foundational role in everyday immune function, and supporting gut health is one of the most effective ways to nourish this connection.

Fermented foods

Fermented foods have received a lot of attention recently as more and more of us invest more time into our gut health. Since around 70% of the immune system is located in the gut, improving gut health goes a long way towards supporting normal immune function. This is because immune cells and the gut lining communicate constantly, and the balance of bacteria in your microbiome can influence everyday immune responses.

But why are fermented foods one of the best food groups for strengthening the immune system? The answer lies in live cultures, often called good bacteria. They support the balance of the gut microbiome, subsequently aiding digestion and helping maintain a balanced microbial environment that contributes to normal immune function. Live cultures can also interact with gut-associated immune cells, helping to regulate the body’s natural immune responses. Regular intake of fermented foods may also support microbial diversity — an important marker of gut resilience.

Fermented foods include yogurt, kimchi, sauerkraut and Kefir. At Biotiful, we offer a wide range of Kefir products, so there’s no excuse not to add a daily dose of fermented foods to your diet and help support your immune system in the process.

Our range includes Kefir drinks, which come in a variety of different flavours; Kefir yogurts, which are perfect for an immunity- supportive breakfast; and even a high-protein Kefir range, which is ideal for those who are looking to boost their protein intake.

Leafy greens

Whether your health goal revolves around burning fat, building muscle, improving gut health or something else, increasing your intake of vegetables is beneficial for your overall health. But if your goal is to boost immunity, research shows that leafy green vegetables provide excellent support for human metabolism and protection against many diseases.

Vegetables such as spinach, kale, lettuce, cabbage and watercress are rich in vitamins A, C and E — all of which offer advantages to our immune systems. Vitamin A is particularly important for immunity because it contributes to normal function of immune cells, while vitamin C plays an important role in recovery and vitamin K supports bone and heart health. Leafy greens also provide antioxidant phytonutrients and dietary fibre, which supports gut bacteria that produce short-chain fatty acids — compounds associated with healthy immune function.

Not only are leafy greens one of the best foods for strengthening the immune system, they’re also super easy to add to meals. Alternatively, combine a variety of leafy greens with other ingredients to form an immunity super-shake.

Citrus fruit

Just as increasing your intake of veg is generally considered good dietary advice, the same applies to fruit. While all fruits contain beneficial vitamins, it’s recommended that you focus on consuming citrus fruits if you’re looking to support immune health. 

Citrus fruits are acidic fruits like oranges, lemons, limes and grapefruits. This particular group of fruits is one of the best foods for strengthening the immune system thanks to being high in vitamin C, which research shows is a crucial vitamin for helping our bodies to fight illnesses and infections. As vitamin C is water-soluble and not stored in the body, regular dietary intake helps maintain optimal levels.

Nuts and seeds

If you’re looking for a plant-based protein option, nuts and seeds are a great choice. Aside from being high in protein, nuts and seeds are also rich in fibre and full of essential amino acids, making them one of the best foods for a stronger immune system. 

The best sources include zinc-filled options such as pumpkin seeds, cashew nuts and chia seeds. If you’re looking to up your iron levels, sesame seeds are also a great choice. Zinc plays a vital role in normal immune cell development and function, which is why zinc-rich foods can be particularly supportive.

Brazil nuts are also an excellent source of selenium, a mineral that contributes to normal immune function. It’s also really easy to add nuts and seeds to your diet. Nuts can be added as a snack, while seeds are perfect for topping yogurt bowls and stir-fries.

Herbs and spices

It’s not a myth: research shows herbs and spices may strengthen the body’s immune system against diseases. Herbs and spices such as cloves, ginger, and turmeric are high in antioxidants, which protect vital cells. Many also contain natural anti-inflammatory compounds and may have gentle prebiotic effects, helping nourish beneficial gut bacteria as part of a diverse diet. Adding these to meals can help to support your immune system and overall health.

Final Thoughts

Our immune systems are complex, and while we’ve covered five of the best foods to strengthen your immune system above, it’s important  to consider other factors too. This can range from our diets to our lifestyle habits; exercise, sleep and stress levels will also impact our immune system. 

While no single food can change immune function on its own, consistently supporting the gut through a varied, nutrient-rich diet is one of the most effective long-term strategies for immune health. If you’re working on supporting your immune system, reviewing sleep quality, stress management and daily movement can make a meaningful difference to how well your immune system functions.