bowl of vegetable salads

Nutrient-Rich Foods to Boost Your Immune System

As we head through flu season and the coronavirus pandemic, our immune systems need all of the help they can get to strengthen themselves against viruses like coronavirus.

A carefully considered diet of nutrient-rich foods combined with healthy lifestyle choices is key for keeping our natural defenses strong so you can do great in every aspect of your life including playing slot games online on

Vitamin C helps form antibodies and increase white blood cells that fight invading germs, and is found in citrus fruits, berries and green leafy vegetables. Folate (or folic acid) plays an integral part in supporting new immune system cells – it can be found in beans and spinach.


Fatty fish like salmon contain omega-3 fatty acids that can boost your immune system by taming inflammation throughout your body, according to wellness website Healthline. While anti-inflammatory foods can be helpful at any time of year, their importance increases greatly during an illness when chronic inflammation can suppress it and compromise immunity.

Salmon is an excellent source of omega-3s and other immune-supporting nutrients such as vitamin D and selenium, both found abundantly in animal sources such as salmon. According to one recent study, vitamin D3 found in animal sources such as fish is superior at strengthening immunity than its plant-derived counterpart (Vitamin D2).

Zinc is another essential nutrient to support immune health. Zinc helps white blood cells fight infection by activating interferon genes used to destroy viruses and bacteria. While you can gain some zinc through fortified cereals and certain vegetables, seafood remains the ultimate source. Among all seafood options (crab, lobster and mussel are an excellent way to get more zinc into your diet), lean red meat poultry and beans offer excellent sources of this essential mineral.

Broccoli is an exceptional superfood packed with vitamin C and beta-carotene for immune support, plus sulfur compounds believed to stimulate production of glutathione – an antioxidant which protects the immune system by attacking free radicals and mitigating their damage. You’ll find this cruciferous vegetable readily available at most supermarkets and it is easily added into meals through salads or stewing it with carrots and tomatoes.

Superior Fresh salmon is an excellent source of omega-3s and vitamin D, in addition to selenium. Try this delicious summer recipe of baked fish in parchment paper – keeping the fish moist while providing easy cleanup!

Sunflower Seeds

Sunflower seeds make an easy and tasty snack that can be enjoyed a variety of ways. Not only are they rich in plant-based protein, fiber, heart-healthy fatty acids and antioxidants like flavonols, Vitamin E, Selenium and magnesium but they are also allergy-friendly; making a good alternative for those allergic to nuts. Sunflower seeds can be enjoyed raw or dry roasted before being baked into recipes like muffins, bread pancake mix or homemade granola; trail mixes can even include them and then sprinkled on salads or low-fat yogurts!

Sunflower seeds are nutrient-rich food sources, offering zinc to maintain and build immune cells, folate, vitamin E and protein that help lower risk for fetal damage, spina bifida and lower blood pressure. Furthermore, sunflower seeds contain selenium which boosts energy levels while improving circulation to transport oxygen throughout the body.

Sunflower seeds are an excellent source of phytosterols, which have been shown to inhibit cholesterol absorption and lower blood cholesterol levels. Furthermore, sunflower seeds contain beta-sitosterol which has been demonstrated to prevent cancer cell proliferation and thus suppress tumor growth.

For maximum nutrition, it is best to eat whole sunflower seeds. When shopping at stores, pick ones without hard husks removed as these will be fresher and tastier. When buying sunflower seed butter products, choose brands without hydrogenated fats, extra ingredients such as sugar or other processed additives, such as hydrogenated oils.


Blackberries, an iconic symbol of millennial phones and known to provide various health benefits, come from the Rubus species of bramble plants. While often associated with smartphones, blackberries also offer numerous health advantages that could help strengthen immunity systems and ward off colds and flus.

Blackberries are rich in vitamin C – just one cup can provide 35% of your recommended daily allowance (RDA). Since humans don’t produce it naturally, including fruits and vegetables like blackberries in your diet is essential.

Blackberries contain important nutrients that are vital to strengthening the immune system and healing wounds, according to the Academy of Nutrition and Dietetics. Blackberry antioxidants such as ellagic acid may even help protect against cancer and other chronic diseases.

Researchers have concluded that blackberries contain high concentrations of the vitamins A and K required for bone health, including prevention of osteoporosis. These essential nutrients contribute to blood clotting and bone formation processes; an inadequate intake can increase fracture risk as well as bone weakness.

Blackberries are an excellent natural source of lutein and zeaxanthin, two carotenoids known to aid eye health. These nutrients may provide protection from macular degeneration – which causes progressive vision loss.

Blackberries are tasty all year long, so don’t hesitate to grab a handful next time you visit your grocery store. Just be careful not to overeat as too many blackberries may cause stomach upset for some individuals; if this is new territory for you, start slowly by increasing your consumption over time.


Almonds have long been a go-to snack due to their high protein content and satisfying power. Almonds offer essential immune support nutrients like calcium, magnesium, manganese, vitamin E and zinc; in addition they offer heart healthy monounsaturated fats which promote feeling full faster.

Vitamin E, an antioxidant found in almonds, helps combat free radical cell damage caused by natural bodily processes and environmental stresses. One ounce of plain almonds provides 7.26 milligrams (mg), approximately half of what adults need daily.

This nutrient can also boost the immune system by aiding in detoxifying harmful substances such as mercury and lead from your body, while at the same time protecting red blood cells against free radicals which cause oxidative stress, potentially harming cells.

Studies have linked a higher intake of vitamin E with lower blood pressure. Furthermore, studies conducted at Harvard T.H. Chan School of Public Health suggest it can also prevent blood clots in arteries and increase immune function.

Almonds are chock-full of vitamin E and fiber, both known to reduce blood pressure and cholesterol. According to the Academy of Nutrition and Dietetics, almonds are considered an excellent source of magnesium which has been proven effective at helping lower blood pressure.

Nuts are an excellent source of protein and healthy fats, as well as being packed full of plant compounds like polyphenols and flavonoids, which have been linked with reduced inflammation and cancer risk. Furthermore, almonds may improve gut health by encouraging beneficial bacteria colonies. All this nutrition may aid digestion, nutrient absorption and weight management.

Sunflower Seed Butter

Sunflower seeds, like their peanut counterparts, contain antioxidants, plant-based protein and heart-healthy fats – not to mention folate, vitamin E and zinc which help strengthen immune systems.

Sunflower seeds are known to be natural anti-inflammatories and help lower LDL (bad) cholesterol and triglycerides levels, according to a 2022 study in “Nutrients.” Additionally, sunflower seed butter provides an ideal option for kids with peanut allergies as it’s often permitted at school lunches while other nut butters may not.

Making sunflower seed butter at home with a food processor or blender is simple! Simply toast the seeds on a baking sheet at 330oF/165oC until they turn golden brown, and process until they begin to stick together and form a thick paste – eventually creating a rich and creamy texture!

Mix together some sunflower seed butter in a glass jar and make homemade sunflower seed butter, giving your immune system an added boost! Refrigerated it will last several weeks.

Other foods, like strawberries, garlic and walnuts can help ward off coronavirus infections. Furthermore, taking common-sense precautions, like washing hands regularly and social distancing with certain individuals and getting enough rest can bolster immunity further. Taking daily probiotic supplements has also shown to boost immunity; research shows this may protect against common cold and flu infections while simultaneously reducing inflammation. Finally, exercise can strengthen your immune system as well as improving overall health while helping you recover faster if sickness strikes (Source: CDC). (Source: CDC)