The foods you eat can help support your immune system and keep you healthy. 

"What we eat is really central to our overall health, and that includes the immune system," says Janine Souffront, RDN, a registered dietitian and supervisor of Health Education for L.A. Care Health Plan. "Eating healthy, nutrient-rich foods, can help your body fight off illness."

The following foods can contribute to a strong immune system: 

1. Citrus fruits

Citrus fruits like oranges or grapefruits are packed with vitamin C, which is well-known for immune support. Adult women should get 75 mg of vitamin C per day, while men should get 90 mg.

Here's how much vitamin C you can get from common citrus fruits:

• One medium orange provides about 70 mg
• One grapefruit provides about 80 mg
• One lemon provides about 30 mg

2. Leafy green vegetables

Leafy greens like spinach, kale, and collard greens are high in vitamin A, which is important for immune function. Men need a recommended 900 micrograms (mcg) of vitamin A each day, while women need 700 mcg. Here's how to get the recommended daily dose:

• One cup of raw spinach contains 469 mcg
• One cup of cooked kale contains 190 mcg 
• One cup of collard greens contains 90 mcg

3. Red bell peppers 

Red bell peppers are especially beneficial for immune health. The European Journal of Clinical Nutrition published a paper in April 2020 recommending red bell peppers as part of a healthy quarantine diet because of their content of vitamin A and C. 

"Red bell peppers are good for the immune system because they have both vitamin A and C, and beta carotene," Souffront says. "Vitamin C has important healing benefits and antioxidants. Beta carotene helps the body make Vitamin A, which protects against infections."

4. Yogurt 

Yogurt is a great source of protein, Souffront says, which can help keep your bones and skin healthy. "Healthy tissues are the first barrier against infections," she says. When your skin is healthy, it keeps out harmful bacteria or viruses, for example. . 

5. Green tea 

"Green tea is very high in catechins and polyphenols, antioxidants that help prevent cell damage," Souffront says. "Healthier cells in general will allow the body to have a better immune response."

6. Ginger 

Ginger has antioxidant and anti-inflammatory properties. A 2013 study published in the International Journal of Preventive Medicine found that ginger supports the immune system and may even be effective at preventing cancer. 

7. Garlic 

"For centuries, people have touted the health benefits of garlic, with suggestions that it can help with heart disease, high cholesterol, and colds and flu," Souffront says. 

8. Turmeric

Turmeric's immune benefits are linked to curcumin, the component that gives it its deep yellow color, Souffront says. 

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Journal of Food and Clinical Nutrition