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6 Foods That Support Strong Immune Function

You’ve heard that you are what you eat, and it’s true. A healthy, balanced diet tends to promote more energy, fewer health problems, and a stronger immune system, while a poor diet tends to cause weight gain, less energy, and a host of serious health problems. 

The good news is that you don’t have to undergo a drastic lifestyle overhaul and go on a diet that deprives you of the food you love. By incorporating a few healthy foods known to support a strong immune system, you can give your body the essential nutrients it needs without going on a restrictive diet. 

At New Hampshire Regenerative Center, we can help you strengthen your body’s immune function. Nathaniel Shober, ND, and our team of functional medicine specialists offer a range of integrative and regenerative medicine services at our office in Manchester, New Hampshire.

Now more than ever, strong immune function should be a priority, even if you’re already healthy and not necessarily suffering from specific health issues. As a rule of thumb, always consult with a health professional to discuss the best diet and nutrition options for your needs. 

Here are six super foods that you can start eating today to boost your immune function and turbocharge your immune system. There’s a good chance you may already enjoy some or all of them in your current diet.

Citrus fruit

Citrus fruit like oranges, clementines, lemons, and tangerines are a good way to ensure that your body is getting the vitamin C it needs. 

Instead of waiting until you’re feeling under the weather with a cold or the flu to load up on vitamin C, make it a staple of your daily diet to keep your immune system at peak performance. The daily recommended amount for most people is 65-90 mg per day.

Spinach and broccoli

In addition to vitamin C, spinach is also rich in vitamin A and other antioxidants, which help neutralize the effect of harmful free radicals in your body. Throw in other greens like broccoli to get even more essential vitamins and minerals as well as fiber.


Garlic has long been associated with properties that help your body fight infection, but it can also be a great tool in fighting off the common cold and flu. 


Getting your daily intake of vitamin E, which helps to regulate your immune system, can be as simple as sprinkling a serving of nuts like almonds or sunflower seeds on your salad, breakfast cereal, or yogurt. 

Green tea

Green tea is a powerhouse when it comes to antioxidants. It’s also a great alternative to coffee if you’re looking for a healthy way to cut back while still getting that caffeine fix. 


Yogurt is a great source of probiotics and vitamin D, which is essential for healthy bones and overall health. 

Maybe you’ve noticed a pattern: Many of the foods on this list can be combined to create easy and delicious meals that you can enjoy on a daily basis while boosting your immune function.

To learn more about how diet and lifestyle can help to improve and maintain your health and well-being, contact us at our Manchester, New Hampshire, office to schedule an appointment.

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