15 foods that may help support your immune system

Key points

• Eating a variety of fruits, vegetables, legumes, nuts and seeds may support immune health.
• Most Australians do not eat the recommended five servings of vegetables per day. 
• To support immune health, follow the Australian alcohol guidelines when drinking and regularly eat plenty of fruit and veg instead of foods high in saturated fat and sugar.

Fruits, vegetables, legumes, nuts and seeds are not only delicious, they’re essential for good health. They contain phytonutrients, vitamins and minerals that may support your immune system. 

Curious about which foods to add to a healthy shopping list to support your immune health? We spoke with Healthylife advisory board member, Accredited Practising Dietitian and Advanced Sports Dietitian Simone Austin for this list:

Onions

Flavoursome and so easy to add into a range of meals and recipes, onions are a source of vitamin C. 

“Vitamin C itself is important for cells involved in immune function,” says Simone. “and it may help the body to absorb iron, which is also important for immune function.”

A single medium onion will give you two of your five servings of vegetables, so add them to salads and soups, into pasta sauces or even roast or barbecue them.

Yoghurt

Probiotics are a type of good bacteria. They may help to support your gut health, which may in turn influence your immune health. A good source of probiotics? Yoghurt.

All yoghurts have live bacterial cultures, but only some have added probiotics – that is, bacteria that have a proven health benefit. Look for a yoghurt containing a claim about probiotics to ensure you get one with enough of the good bacteria to have health benefits. Pop a scoop on your porridge for breakfast, enjoy it as a snack with fruit or nuts or add a dollop on your curry for dinner. You can even use yoghurt to make a delicious tzatziki dip. 

Red capsicum

Another vegetable that is bursting with vitamin C, Simone suggests opting for the red variety, which contains more vitamin C than the green or yellow varieties. The recommended daily requirement for adults is 45mg, so just a few slithers of red capsicum will go a long way. Vitamin C is important in the synthesis of collagen, which may benefit skin and joint health. 

Chop capsicum up to eat with hummus; roast, grill it or pop it on some homemade pizza.

Orange vegetables

Beta carotene is an antioxidant that may have immunomodulating effects to support the body and immune system. It’s found in orange vegetables like pumpkin, sweet potato and carrots. Fun fact: the beta carotene is what gives these vegetables their orange colour.

Try roasted pumpkin, carrot sticks with hummus, or add any of these delicious orange veggies to soups and casseroles.

Tomatoes

Along with vitamin C and beta carotene, tomatoes also contain lycopene, an antioxidant group that may support immune health.

Eat tomatoes fresh or cooked. Fry them with an egg, roast them or add them to a sauce. For something different, Simone also suggests trying native bush tomatoes, an Indigenous fruit that’s similar to a small eggplant and has plenty of vitamin C. 

Blueberries

Blueberries and other berries are rich in anthocyanins, a type of flavonoid with antioxidant properties. The anthocyanins are what give blueberries their colour and they also may support immune health.

Enjoy blueberries in a smoothie or on cereal for breakfast. They also make a great transportable snack to have throughout the day, along with some nuts.

Nuts

While most Australians generally don’t eat enough nuts, Simone says they’re a great way to increase nutrients that may support the immune system. She suggests walnuts, almonds and brazil nuts as they contain zinc and selenium – both important immune health nutrients.

Include nuts in salads, with your breakfast cereal or on top of a stir fry for added crunch. Nut butters are also a convenient way to increase your nut intake – look for 100% nut spreads.

Garlic

Including fresh garlic in meals is not only good for a delicious flavour boost, but also the sulfur compounds in the garlic may support immune health. These compounds may have beneficial effects against microbial infections.

Garlic is easy to add into sauces, stir fries and curries, or toss fresh vegetables in it and roast. 

Oily fish

Oily fish, like salmon, tuna, sardines and trout, are packed with omega-3 fatty acids. Research has shown that these omega-3 fats may have an anti-inflammatory effect in the body and support immune health.

Rather than the usual tuna salad or roasted salmon, Simone encourages you to try a can of sardines. She says they’re delicious on toast served with a little onion and fresh lemon.

Legumes

Legumes are rich in dietary fibre. Some of this dietary fibre is prebiotic, which helps to feed good gut bacteria. Good gut bacteria may have a positive effect on immune health.

Simone recommends introducing legumes into your diet gradually to avoid any unpleasant flatulence. She suggests adding legumes such as chickpeas or red lentils to salads, soups, pasta sauce or trying the classic baked beans on toast for breakfast.

Kangaroo

Have you ever thought about adding kangaroo to your diet? According to Simone, it’s worth considering. It’s packed with iron and zinc and will also add to your protein intake. 

“Zinc is an important mineral for the immune system,” explains Simone. “Research has shown that it may help with reducing the severity of the common cold.”

You can use kangaroo mince to make lasagna or tasty burger patties. Or, swap out beef for kangaroo steaks in your next steak sandwich.

Kale

Your mum always told you to eat your leafy greens. And she was right. Kale contains vitamin C, beta carotene and other vitamins and minerals that may support immune health. 

Eat it raw in salads, toss it through a stir-fry or curry, or even roast it with a little salt and olive oil for a light and crunchy chip alternative.

Green tea

Drinking green tea isn’t just a soothing ritual. Green tea also contains antioxidants that may be beneficial for immune health. 

While green tea does contain caffeine, it’s lower than the amount in black tea. Enjoy a cup with breakfast or whenever you want a warming pick-me-up.

Kiwi fruit

In one kiwi fruit, you’ll find nearly double the recommended daily intake of vitamin C. Perhaps somewhat controversial, Simone recommends eating the kiwi fruit with the skin on.

“Eat the skin for extra fibre,” she says. “Just wash it and rub off some of the fur. This also produces less food waste, so it’s a win-win.”

Eat your kiwi fruit whole with the skin on for a juicy snack or chop it up and enjoy with yoghurt.

Broccoli

Broccoli is another good source of vitamin C and antioxidants. Research shows that the best way to cook broccoli to retain its beneficial properties is by steaming or microwaving. The less you cook the broccoli, the better it may hold onto its vitamins and minerals. 

Add broccoli to stir-fries and curries, or steam it lightly as a side dish. You can also enjoy eating raw broccoli with hummus or a yoghurt dip. 

Eat for health

According to Simone, we should be eating five serves of vegetables each day, though the  Living Healthy Report 2023 shows we’re actually only purchasing 2.6 serves a day.

“Try to include these foods in your diet multiple times a day, ideally at every meal and snack,” she says. “It’s also best to spread protein out over the day.”

To support a healthy immune system, Simone also suggests limiting alcohol to no more than outlined in the Australian Alcohol guidelines. Volumes greater than this may have a negative impact on immune and general health. 

Always visit your healthcare professional for dietary advice tailored to your circumstances.

Related:

• What is your immune system and how does it work?
• Are immune support supplements helpful?
• How does exercise affect the immune system?

Simone Austin is an Accredited Practising Dietitian, an Advanced Sports Dietitian, author of Eat Like An Athlete and past President of Sports Dietitians Australia. Her passion for optimising sports performance and health through nutrition has led Simone through her 25+ year career working with some of Australia’s top sports teams.

Reviewed by the Healthylife Advisory Board August 2022.