The best foods to support your immune system

Your immune system is nothing short of incredible. It’s a complex system of cells that works hard behind the scenes to keep you healthy¹, and helps to protect your body against diseases and infections². You probably don’t even realise your immune system is working until something goes wrong.

To function effectively, the cells in your immune system need energy and nutrients, which they get from the food you eat³. It’s no surprise then that one of the best things you can do to help your immune system stay fighting fit is to get plenty of immune-supporting nutrients through a healthy, varied and balanced diet^{4, 5}.

So, which foods support your immune system, and how can you pack your diet full of immunity-friendly foods? Let’s take a look.

Your immune system needs a whole range of nutrients to keep it healthy. This includes vitamins A, C, D and B6, as well as minerals like zinc, selenium and iron^4, 5.

The good news? There are so many nutrient-packed foods to choose from that will help your immune system. From leafy greens to juicy fruits, you’ll find our top 10 below.

Juicy lemons, limes, grapefruits and oranges are great sources of vitamin C, which is crucial when it comes to protecting your immune system’s cells and keeping them healthy. It also helps your body to heal from wounds⁶.

Aim to get around 40mg of vitamin C per day⁶. For context, an average orange alone contains around 52mg⁷.

Yogurt is a nutrient-dense food. As well as being a good source of protein and calcium, yogurt also contains live cultures, which can help maintain a healthy gut microbiome. Some yogurts are also fortified with nutrients – like vitamin D and B6 – which can help contribute to the normal functioning of the immune system. Plus, yogurt is a great and tasty addition as part of a healthy, balanced diet⁸.

Actimel yogurt drinks contain vitamins B6 and D, which are known to support the normal function of the immune system. Why not try them as part of your healthy, balanced diet?

Fish is another tasty item you can add to your list when shopping for your immune system. That’s because fish are good sources of vitamins A and D, protein, and minerals like iodine, calcium and selenium.

Oily fish, such as salmon, mackerel, and sardines, are rich in omega-3 fats, which could play a role in keeping your heart healthy and helping with brain functioning and development. Omega-3 fats are also key players in supporting your immune system⁹. Studies have found that people who eat fish regularly may have a lower risk of chronic inflammatory diseases, like arthritis¹⁰.

Aim to eat two portions of fish a week, including oily fish like salmon or mackerel – it’s a simple way to get in more omega-3s and is a tasty habit your immune system will love¹¹.

Poultry meats like chicken and turkey are packed with protein, B-group vitamins, and minerals such as iron and zinc. Protein in particular is good for the immune system as it acts as the building blocks for immune cells, antibodies and other molecules that fight off infections^{4, 12}.

The recommended daily protein intake for adults is typically 0.75g per kilogram of body weight. Current recommendations are 56g per day for men and 45g per day for women (based on body weights of 75kg for men and 60kg for women)¹³. 

When it comes to protein, try to eat more beans and pulses, two portions of fish per week and lean portions of meat. Dairy, like yogurt, is also a good source of protein.

If you choose poultry, aim for a serving that’s around the size of your hand¹⁴. Remember, poultry is super versatile – you can pop it in a sandwich, eat it with pasta, or even make turkey mince burgers!

Add a few chunks of deliciously smooth avocado to your salad or smash it up and spread it on toast for a dose of vitamin B6, which is known to support the immune system¹⁵.

Avocados contain around 0.33mg of vitamin B6 per serving (one serving equates to half an avocado)¹⁶, and help give your immune system some support. Plus, they’re an all-round nutrient-dense food that fit in perfectly as part of a healthy, balanced diet.

Spinach is a delicious leafy green and a great source of vitamin A. Vitamin A, also known as retinol, helps to keep the immune system in good working order¹⁷.

Male adults aged 19-64 need 700 µg daily, while women require 600 µg¹⁷. Half a cup of boiled spinach (approx 15g) contains 100 µg of vitamin A  of vitamin A⁷. Throw a handful in a curry or salad, or blend it into your next smoothie to help support your immune system.

Another great source of vitamin A, sweet potatoes are as nutritious as they are delicious and are another friend for your immune system. A baked sweet potato would provide roughly 640 µg of vitamin A, which is close to the recommended intake for UK adults (700µg for men and 600µg for women). Plus, unlike normal potatoes, sweet potatoes also contribute towards one of your 5 a day!⁷

Berries are great ‘all-rounders’ when it comes to eating healthily, as well as being a food that helps your immune system¹⁸. They’re rich in antioxidants¹⁹, and great sources of potassium, magnesium, vitamins C and K, and other nutrients – so much so that some scientists recommend eating a cup of fresh berries every day²⁰.

Add them to a smoothie, sprinkle them over your morning breakfast cereal or porridge, or enjoy them on their own as a tasty snack.

Lots of nuts and seeds pack a small but mighty punch when it comes to their zinc contents – just 30g of roasted pumpkin seeds contain 25% of your daily recommended intake¹³. Zinc can help immune cells function properly and supports wound healing²¹. You can also find zinc in foods like dairy (including yogurt), meat, fish and wholegrains.

Wholegrains like oats, brown rice, wholemeal bread, and quinoa are great in so many ways. They’re packed with nutrients like B vitamins and selenium²², and they’re also great sources of fibre, which feeds bacteria in your gut. The gut and immune system are closely linked, with around 70% of immune cells found in the gut. So looking after your gut means looking after your immune system!

No single food alone constitutes a good and healthy diet. The key is to eat a balanced diet that includes a variety of foods to ensure you’re getting all the nutrients your body needs²³.

Eating healthily doesn’t have to be complicated. Start by incorporating some nutrient-dense but straightforward foods into your daily diet. Fruits and vegetables are a great source of vitamins and minerals and are easy to pack into your diet²³.

Get well on your way to five a day by packing an apple to eat with your lunch, serving up some extra veggies with your dinner, or chopping up some carrot sticks to dip into hummus for an afternoon snack.

You can also enjoy a daily Actimel yogurt shot, containing 15% of your recommended daily vitamin B6 intake and 33% of your recommended daily vitamin D intake to help support the normal function of your immune system.

Alongside eating a healthy diet, there are other things you can do to support your immune system and look after your general wellbeing, like²⁴:

• Getting enough sleep
• Exercising regularly
• Reducing stress
• Reducing your alcohol intake
• Not smoking
• Staying up to date with any recommended vaccinations
• Maintaining a healthy weight

When it comes to maintaining your health and supporting your immune system, small changes to your diet and lifestyle can make a big difference. 

1. Justiz Vaillant AA, Sabir S, Jan A. Physiology, Immune Response. [Updated 2024 Jul 27]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK539801/
2. InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. In brief: How does the immune system work? [Updated 2023 Jun 6]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279364/
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