Top 9 Fruits and Vegetables Recommended by Registered Dietitians for Boosting Immune Health

During cold and flu season, immune health becomes a priority—though it’s always crucial. While some rely on supplements like vitamin C or zinc, the truth is that all the essential nutrients for a strong immune system can be found in fresh produce at your local grocery store.

Packed with a wide range of nutrients that bolster immunity, fruits and vegetables help the body combat harmful bacteria and viruses. Discover the ultimate fruits and veggies for immune support, along with tips on incorporating them into your diet throughout the year.

Why Fruits and Vegetables Benefit Immune Health

“A balanced diet filled with diverse fruits and vegetables plays a crucial role in enhancing immunity,” notes Colette Micko, RDN, a registered dietitian at Top Nutrition Coaching. Fruits and vegetables are ideal for boosting immunity as they are hydrating and packed with essential vitamins, minerals, and phytochemicals—plant-based compounds that promote health.

Key Nutrients of Immune-Boosting Produce

Water

Water is essential for hydration and supports the immune system by aiding in waste removal and detoxification, which helps eliminate harmful pathogens. Additionally, it maintains the moisture and health of protective tissues in the skin, eyes, mouth, and nose, serving as the body’s primary barrier against harmful microorganisms.

Fiber

The gut microbiome, a complex ecosystem of trillions of microorganisms in the large intestine, plays a pivotal role in immune regulation. It has been linked to chronic conditions such as type 2 diabetes, heart disease, eczema, and even acute illnesses like the flu and colds. Soluble fiber, a type of prebiotic, nourishes these beneficial gut bacteria, ensuring their strength and functionality. While all whole, unprocessed fruits and vegetables contain soluble fiber, some stand out as particularly high-fiber options.

Vitamins

Several vitamins are essential for immune health, with vitamins A, B6, C, D, and E leading the way. These vitamins enhance immunity through their antioxidant properties, which combat inflammation and neutralize harmful oxidative compounds like free radicals, reducing the risk of illness.

Minerals

Several minerals, including zinc, iron, and selenium, play a vital role in supporting the immune system. “Minerals like zinc are essential for the growth and proper function of immune cells, while selenium enhances white blood cell production,” explains Micko. Both zinc and selenium also serve as antioxidants within the body.

Plant Compounds

“Phytonutrients, unique compounds found in fruits and vegetables, help prevent the multiplication of viruses and bacteria in the body,” says Micko. Scientists have identified over 10,000 of these bioactive nutrients, known as plant compounds, which act as immunomodulators to reduce inflammation and combat free radicals. Consuming plant-based foods ensures you benefit from these compounds. “The vibrant colors and distinct smells of fruits and vegetables are due to these phytonutrients, each representing different antioxidants and phytochemicals. This is why ‘eating the rainbow’ is crucial for optimal immune health,” Micko adds.

Colette Micko, RDN

Top Fruits and Veggies for Immune Health

While all fruits and vegetables contribute to immune health through their water, fiber, and phytonutrient content, certain varieties excel due to their exceptional nutrient profiles. Below are nine standout fruits and vegetables that provide year-round immune support.

1. Red Bell Peppers

“Red bell peppers are an excellent source of vitamins C and E. Just half a cup of sliced red bell peppers delivers over 100% of the daily recommended intake of vitamin C,” notes Micko. These mildly sweet peppers are also packed with water, fiber, and beneficial plant compounds. They make a versatile addition to stir-fries, salads, or pasta dishes.

2. Broccoli

This cruciferous vegetable is a powerhouse for immune health, packed with soluble fiber and vitamins A, B6, and C. Broccoli is incredibly versatile, making it a great addition to soups, stews, omelets, pasta, and rice dishes.

3. Grapefruit

While all citrus fruits are excellent for immune support, grapefruit stands out due to its high vitamin C content. A single grapefruit provides more than 100% of your daily vitamin C needs, along with soluble fiber, water, and vitamin A. It can be enjoyed on its own or used to add a tangy, fruity flavor to salads, sauces, and baked goods.

4. Spinach

“Spinach is packed with antioxidants, particularly vitamins A, C, and E,” explains Micko. It also provides iron, making it a nutrient-dense choice. Combined with its fiber and plant compounds, spinach is ideal for strengthening the immune system.

5. Blackberries

Like citrus fruits, all berries are excellent for immune health, but the blackberry deserves special attention. This dark, nutrient-rich berry is loaded with water, vitamin C, and plant compounds, but its standout feature is its fiber content. With eight grams per cup, blackberries promote a healthy gut microbiome, which in turn supports a strong immune system.

6. Avocado

Avocado is a powerhouse for immune health, rich in plant compounds and vitamins C and E. It’s also one of the best sources of soluble fiber, making it a prebiotic superstar that benefits both the immune system and gut health. This creamy, versatile fruit can be added to salads, wraps, sandwiches, burgers, eggs, spring rolls, and countless other dishes.

7. Ginger

Ginger shots have gained popularity for good reason—they’re a powerful immune booster. “Ginger root is packed with antioxidants that reduce inflammation and has natural antimicrobial and antibiotic properties to help fight infections,” says Micko. You don’t need to rely on ginger shots; simply incorporate fresh ginger into your cooking. It’s a versatile ingredient that enhances stir-fries, soups, rice dishes, proteins, and even desserts like sorbet, baked goods, and cocktails.

8. Kiwi

Kiwifruit, often called kiwi, is a fantastic choice for immune health, offering a rich blend of fiber, plant compounds, water, and vitamins C and E. This tropical fruit works well in smoothies, fruit salads, chia pudding, and even savory marinades.

9. Garlic

Garlic is a powerhouse of phytonutrients, earning its spot on this list of immune-boosting foods. However, the way you consume garlic matters. “Crushing, chewing, or finely chopping garlic releases allicin, a compound that boosts white blood cell production and strengthens your immune system,” explains Micko. She adds that regular garlic consumption can shorten cold symptoms and lower the risk of illness.

Nutrition Is Just One Piece of the Immunity Puzzle

Consuming a diverse range of nutritious foods, including these standout fruits and vegetables, is essential for helping your body ward off and combat illness. However, Micko emphasizes that no single food or habit is a cure-all. “While nutrition is crucial for supporting immune function, it’s only part of the equation,” she explains. “Factors like sufficient sleep, stress management, regular exercise, and limiting alcohol intake are equally important.”