IMMUNITY BOOSTING FOODS

Staying healthy starts with what you put on your plate.  While no single food can prevent illness, certain nutrients play a key role in keeping your immune system strong and ready to defend against everyday challenges.  From colorful fruits and vegetables to nuts, seeds, and fermented foods, the right choices can help your body fight off infections and recover faster.  Let’s take a look at some of the top foods that naturally support immunity. 

Vitamin C–rich foods – Support white blood cells and help fight infections. 

• Citrus fruits (oranges, grapefruit, lemons) 

• Strawberries 

• Bell peppers 

• Kiwi 

Vitamin A–rich foods – Important for healthy skin and mucous membranes (the body’s first line of defense). 

• Carrots 

• Sweet potatoes 

• Spinach 

• Kale 

Vitamin E–rich foods – A powerful antioxidant that protects cells. 

• Almonds 

• Sunflower seeds 

• Avocados 

Zinc-rich foods – Helps immune cells develop and function. 

• Pumpkin seeds 

• Chickpeas 

• Cashews 

• Lean meats 

Probiotic foods – Support gut health, which plays a big role in immunity. 

• Yogurt with live cultures 

• Kefir 

• Sauerkraut 

• Kimchi 

Protein sources – Needed to build and repair immune cells. 

• Beans and lentils 

• Eggs 

• Fish and poultry 

Other helpful foods 

• Garlic (antimicrobial properties) 

• Ginger (anti-inflammatory) 

• Green tea (antioxidants called catechins) 

• Mushrooms (like shiitake and maitake, which may boost immune activity) 

Building a strong immune system is all about making consistent, nourishing choices, and sometimes it helps to have a little guidance.  At Mustard Seed Market, our team is here to help you find the foods and supplements that fit your lifestyle and support your health goals.  Whether you’re looking for everyday staples, immune-boosting favorites, or expert advice on where to start, we’re ready to guide you every step of the way.