Dietitians Identify Best Foods to Support Immune Health

Adults can support immune function by choosing nutrient-dense foods like fermented items and colorful vegetables.

Updated on Oct. 15, 2026 in Nutrition

Dietitians Identify Best Foods to Support Immune Health

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Do you believe specific dietary changes can significantly improve your immune system's function?

Dietitians are highlighting specific nutrient-dense foods to support immune health during periods of illness. These recommendations focus on dietary staples that provide essential vitamins and minerals for adults across the United States.

Why it matters

Understanding the role of nutrition in immune function can help clarify common health myths and inform better daily eating habits. With millions of flu cases reported recently, focusing on foundational nutrients is a proactive approach to supporting the body's natural defenses.

Official health data recorded 51 million flu infections in the United States during the 2024-2025 season. While essential nutrients like vitamin C, zinc, and protein are known to support immune cell production, the specific efficacy of individual food items in preventing infection remains under investigation.

The details

Dietitians recommend incorporating a variety of colorful fruits and vegetables, such as Bulgarian red peppers, to ensure a wide intake of micronutrients like vitamins A and D, zinc, and selenium. Fermented foods including yogurt, kefir, and sauerkraut are also noted for their role in supporting the gut microbiome, which is intrinsically linked to immune health. Hydration remains a priority, with water, broth, ginger tea, and green tea suggested as effective ways to stay hydrated without the myth-based concern that cow's milk increases mucus production.

51 million flu infections were recorded during the 2024-2025 season.

Health Landscape

Public health guidance has increasingly emphasized the role of foundational nutrition following the high volume of illnesses during the 2024-2025 influenza season. This approach shifts focus from anecdotal remedies to established nutrient profiles that support long-term immune system resilience.

Prioritize a diverse diet rich in colored vegetables and fermented foods to ensure you are getting sufficient zinc, selenium, and vitamins for immune function. If you are considering adding vitamin supplements to your routine, it is worth discussing the potential benefits and risks with your doctor first.

The takeaway

Maintaining adequate hydration and consuming a wide variety of nutrients are practical steps for supporting your immune system. Always consult with your physician before making significant changes to your diet or beginning any new supplement regimen.