Boost Your Immunity with These 12 Foods

When you're under the weather, a bowl of chicken soup or a steaming cup of tea might be your go-to remedy. But can the foods you eat actually make a difference in how fast you recover or even help you avoid getting sick in the first place?

- KO News Desk

“While no single food is a magic cure when you're sick, eating a nutrient-rich diet full of vitamins, minerals, and antioxidants that support your immune system can make a real difference,” says registered dietitian Julia Zumpano, RD, LD. “A balanced, wholesome diet helps your body prevent illness—and when you do get sick, it helps you bounce back faster.”

Zumpano shares several foods that can help strengthen your immune system — especially within a non-vegetarian diet, which can naturally include many sources of immune-supportive nutrients like zinc, omega-3s, and high-quality protein.

1. Fatty Fish

Fatty fish are packed with omega-3 fatty acids, which help reduce inflammation and support healthy immune cell function. Chronic inflammation can weaken immunity, so adding more omega-3s to your diet can help protect against disease.

Try including fish such as:

§ Salmon

§ Mackerel

§ Herring

§ Sardines

§ Trout

§ Albacore tuna

“These essential fats support immune cell function and overall inflammation balance,” explains Zumpano.