A rainbow of fruits, vegetables, grains, and nuts can help you stay healthy by boosting your immune system.
Several factors can negatively affect the immune system, including age, weight, diet, mental health, and chronic diseases. Maintaining a balanced diet and ensuring your body receives essential nutrients support your immune system and are crucial for overall health. Key nutrients such as vitamins C and D, zinc, and proteins play a vital role in supporting the growth and function of immune cells.
Plant-based foods are packed with nutritious vitamins, minerals, and protein that can help support and sustain your immune system. Meatless Monday is an easy way to add more immune-boosting foods to your meals.
Immune boosting plant-based foods
A plant-based diet enables your immune system to fight viruses and recover from sickness more effectively. Vegetables, fruits, and nutritious plant-based foods like whole grains, nuts, and legumes are packed with nutrients that support a healthy immune system.
This factsheet, developed with our partners at Johns Hopkins Center for a Livable Future, highlights a few superstar immune boosting vitamins and nutrients, and the tasty ingredients in which they’re found in abundance.
Vitamin A
Vitamin A is an anti-inflammatory that functions mainly by keeping skin, vision, and tissues of the mouth, stomach, intestine, and respiratory system healthy. Its anti-inflammatory properties enhance the immune system.
Fun fact: Vitamin A is essential for a healthy reproductive system in both men and women, helps reduce the risk of some cancers, and supports bone health.
Foods high in vitamin A:
- Carrots
- Sweet potatoes
- Spinach
- Broccoli
- Pumpkins
- Peppers
- Cantaloupe
Vitamin C
Vitamin C is an antioxidant that increases production of white blood cellsand is key to fighting infections.
Fun fact: Vitamin C also aids in absorption of iron (especially from plant-based proteins like beans) and formation of collagen.
Foods high in vitamin C:
- Citrus fruits
- Kale
- Broccoli
- Kiwifruit
- Papaya
- Dark green and yellow vegetables
- Red bell peppers
- Strawberries
- Tomatoes
- Watermelon
Vitamin E
Vitamin E is an antioxidant that protects your cells from free radical damage and enhances the immune system to fight off bacteria and viruses.
Fun fact: Vitamin E may help repair damaged cells from environmental and lifestyle factors such as smoking, high UV sunlight exposure, and air pollution.
Foods high in vitamin E:
- Vegetable oils
- Nuts
- Seeds
- Avocado
- Sunflower seeds
- Green vegetables
Zinc
Zinc is an important mineral that helps in wound healing and functions in the development of immune cells, which are needed for the immune system to work properly.
Fun fact: Zinc is also needed for your senses of taste and smell.
Foods high in zinc:
- Whole grains
- Beans
- Seeds
- Nuts
Protein
Protein plays a major role in the body’s immune response. It activates cells that help fight off infections in the body.
Fun fact: The majority of Americans get enough daily protein; protein deficiency is very uncommon. Eating plant-based proteins helps reduce the risk of chronic diseases, like type 2 diabetes and heart disease, and is better for the planet than eating animal proteins.
Foods high in plant-based protein:
- Legumes
- Soy (tofu, edamame)
- Beans
- Peas
- Nuts
- Seeds
Download our collection of online resources and infographics that show how eating more plant-based foods can support a healthy immune system.
