What Is Immune System Health and How To Support It*

The immune system is a complex network of organs, cells, and proteins that work together to support the body.¹ Throughout life, exposure to microbes helps this system grow stronger, while vaccines train it to recognize and fight off specific threats.* Over time, this learning process gives the immune system a kind of “memory,” allowing it to respond faster and more effectively when faced with familiar challenges.*¹ This built-in adaptability is essential for maintaining long-term health and resilience.*¹

How To Know If Your Immune System Is Supported*

Your immune system changes naturally with age.* Children, who are still building their support, often experience more frequent symptoms compared to adults.* On the other end of the spectrum, older adults may notice their immune systems aren’t as supported as they once were.*

Since there isn’t one single test to measure immune health, it’s best to support your system consistently through everyday habits.*¹

How To Support Your Immune System* 

Scientists are studying direct connections between lifestyle choices and your immune system's health.¹ What we know now is that living a balanced life is good for overall health but here are some more things you can try to support your immune system.* 

Eat A Balanced Diet, Every Day¹ 

Nutrient-rich foods give your body the vitamins and minerals it needs to help your immune system function at its best.* Here are some key players:

Vitamin B6

Vitamin B6 (pyridoxine) plays an important role in metabolism, supporting brain function, and red blood cell production.* It also supports immune health.*²

Foods Rich In Vitamin B6²:

• Chickpeas (the main ingredient in hummus)

• Beef and beef liver

• Cold-water fish, like salmon and tuna

• Chicken breast

• Fortified breakfast cereals

• Potatoes

• Turkey

• Bananas

• Bulgur

• Cottage cheese

• Winter squash

Vitamin C

Vitamin C is one of the most well-known nutrients for immune support.* Since the body doesn’t make or store it, you need to get it regularly from food.* Luckily, many foods are rich in vitamin C.²

Vitamin C-Rich Foods

Vitamin C is most commonly associated with orange citrus fruits, but you can get your fill of vitamin C from a variety of fruits and vegetables, such as²:

• Red and green bell peppers

• Oranges and orange juice

• Grapefruit and grapefruit juice

• Kiwi

• Broccoli

• Strawberries

• Brussels sprouts

Vitamin D

Vitamin D is a superstar when it comes to supporting the immune system and its function.* Since it can be harder to get enough vitamin D from food alone and sunlight alone, supplementation is a good way to get in additional Vitamin D intake.

Food Rich in Vitamin D include³:

• Oily fish - like salmon and tuna

• Fortified milk and cereals

• Egg yolks

Vitamin E

Vitamin E provides powerful antioxidant protection and supports your T-cells working effectively.*²

Vitamin E-Rich Foods²:

• Seeds, like sunflower seeds

• Nuts, like almonds, peanuts and nut butters

• Spinach

• Broccoli

• Kiwi

• Mango

• Tomatoes

Zinc

Zinc provides antioxidant support.*² Researchers call it the “gatekeeper” of your immune system because it supports immune health and cell function.*²

Foods Rich In Zinc

Ensuring you get enough zinc in your diet can help support your overall health and well-being.* Here are some excellent sources of zinc to consider incorporating into your meals²:

• Oysters

• Beef (choose lean cuts only)

• Blue crab

• Pumpkin seeds

• Broiled pork chops

• Turkey breast

• Cheddar cheese

• Shrimp

• Lentils

• Canned sardines

• Greek yogurt

• Milk

Selenium

Selenium helps balance immune responses by activating and calming them down when needed.* This dual action helps keep your immune system ready.*²

Foods Rich In Selenium²:

• Brazil nuts

• Tuna

• Halibut

• Canned sardines

• Lean meat

• Cottage cheese

• Brown rice

• Eggs

• Oatmeal

• Milk and yogurt

• Lentils

• Nuts and seeds

• Peas

Bonus Immune-Supporting Ingredients*

Here are some additional foods and plant compounds that you may find in some dietary supplements that can support immune health*:

• Berries (strawberries, blueberries, raspberries): Rich in antioxidant-like compounds and vitamins.⁴

• Leafy Greens (spinach, kale, bok choy): Provide vitamins A, C, B-vitamins.⁴

• Fermented Foods (yogurt with live cultures/probiotics, kefir): Provide probiotics .⁴

• Turmeric & Ginger: These spices have antioxidant-like properties.⁴

Stay Physically Active¹.

Regular exercise benefits the body in many ways, including its regulatory systems.* Activity helps keep natural processes balanced, supporting recovery and resilience.*¹

Sleep For At Least Seven Hours A Night¹.

Adequate sleep plays a critical role in restoring and regulating the body.* Getting at least seven hours a night helps the body recover, recharge, and maintain balance.*¹ Too little sleep can disrupt immune function, raise stress levels, and reduce your body’s ability to bounce back.*¹

Minimize Stress¹.

Stress—both physical and emotional—can directly weaken the immune system. Chronic stress has even been linked to higher risks due to lower immune support.*¹ 

Supporting your immune system isn’t about one single action—it’s about a combination of smart lifestyle choices.* Eating nutrient-dense foods, staying active, getting enough rest, and managing stress all work together to support.*

By making these habits part of your daily routine, you’re not only helping your immune system stay resilient but also creating a foundation for overall health and vitality.*

 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

 

References:

1. Columbia University Irving Medical Center. (2023). What You Really Need to Do to Boost Your Immunity. Available at: https://www.cuimc.columbia.edu/news/what-you-really-need-do-boost-your-immunity (Accessed: 15 January 2024).
   
   

2. Cleveland Clinic. (2022). 5 Vitamins That Are Best for Boosting Your Immunity. Available at: https://health.clevelandclinic.org/vitamins-best-boosting-immunity/ (Accessed: 15 January 2024).
   
   

3. National Institutes of Health. (2023). Vitamin D Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ (Accessed: 17 September 2025).
   
   

4. Medical News Today. (2023). The best foods for boosting your immune system. Available at: https://www.medicalnewstoday.com/articles/322412 (Accessed: 17 September 2025).