16 foods to boost your immunity, according to a dietitian

Looking for a boost? These foods and lifestyle practices could be the key to keeping you healthy throughout the summer travel season.

For starters, a diet that’s high in fresh fruits and veggies and low in minimally processed foods will help keep sniffles and colds at bay year-round, says registered dietitian and TODAY contributor Natalie Rizzo, according to Today.com.

And although you’ve probably heard it before, avoiding highly processed foods, alcohol and added sugars — all of which can wreak havoc on your immune system — is also a good idea, Rizzo notes. 

Instead, the savvy dietitian suggests a diet that’s 75% fruits and veggies because those foods contain essentials like vitamin C, beta carotene, B vitamins (like folate) and polyphenols (which are powerful antioxidants) — all of which can help boost your natural immunity. 

Keep reading for the top foods that can help boost your immunity — including the number one food experts can’t recommend enough. 

Foods to help boost immunity

• Red pepper: This one comes out on top, according to Rizzo. The superfood is high in vitamins C, A and B — meaning it packs a triple punch of immunity boosting power. Plus, they’re easy to eat raw or cooked, meaning it’s a cinch to incorporate them into meals. 
• Oranges: You already know the famous citrus is packed with vitamin C and other nutrients — just making sure you’re eating it whole and not consuming it as a juice. 
• Pink grapefruit: Along with oranges, pink grapefruit contains almost a full day’s worth of vitamin C for women. The tart fruit also contains lots of vitamin A. 
• Apples: Filled with antioxidants, the old adage of “an apple a day” is actually science-backed.
• Eggs: Looking to up your intake of vitamin D without sun exposure? Egg yolks offer the perfect solution. During the winter, those who adequate get vitamin D tend to get sick less often, and eggs contain a high amount of this immune-boosting vitamin.

• Blueberries: The antioxidants packed into little blues can help beat back summertime sniffles. They’re also packed with flavonoids, which might make you less susceptible to catching a cold. 
• Greek yogurt: Why not mix those blueberries with a little Greek yogurt for a breakfast or snack that’s packed with protein and will help give your immune system a boost? Greek yogurt contains probiotics, which according to one study helped people lower their risk of catching a cold.
• Chocolate: The sweet treat is A-OK, according to this dietitian! Dark chocolate contains theobromine, which might help alleviate coughing. 
• Broccoli: According to a University of California at Los Angeles study, these green mini trees may help to prevent a cold. Don’t like broccoli? Other cruciferous veggies, such as cauliflower, cabbage or arugula, could do the same trick. 
• Spinach: Vitamins A, K, folate, plus iron, magnesium and antioxidants make this a powerhouse vegetable that should be in regular rotation in your diet. 
• Tomatoes: Like other fruits on this list, this salad essential is filled with vitamin C, which can help give your body a boost. 

• Mushrooms: In one study, mice who were fed white button mushrooms showed an increase in white blood cells, which are key to fighting off illnesses. But you can take your pick — any mushroom will work. 
• Garlic: The seasoning staple can do more than keep your heart healthy. According to one study, those who regularly ate garlic got sick fewer times than those who did not. 
• Wild salmon: Packed with zinc, Rizzo says this fish might help reduce the severity of colds (although recent research continues to call this into question).
• Hemp seeds: These little guys deliver big when it comes to nutrition. Fiber, healthy fats, zinc and plant-based protein can all be found in hemp seeds. Add them to your smoothies, or top your greek yogurt bowl with a spoonful every morning. 

• Extra virgin olive oil: The Mediterranean diet staple has a long list of things it can do for your health, including staving off dementia and boosting your immunity. Olive oil is high in polyunsaturated fatty acids, Rizzo says, which also makes it a good option for those watching their cholesterol or looking to eat a heart-healthy diet. 
• Whole grain bread: Whole grains contain anti-inflammatory properties, which can help keep your gut healthy. 

Drinks that will boost your immunity

In addition to all of the foods above, Rizzo pointed out several beverages that can also help keep your body going strong. They include:

• turmeric lattes, green tea and ginger tea — all for their anti-inflammatory properties
• water, because you can almost never have too much — especially when you’re fighting off a cold
• ginseng tea, which in some studies has been shown to help fight off upper respiratory infections