How to Boost Your Immune System

Food for thought (literally)

Foods high in vitaminsPhoto credit:

Why is everybody stocking up on toilet paper instead of fruits, vegetables and other healthy foods? Why is nobody talking about boosting the immune system?

The reason why the elderly and people with underlying conditions or those who are immunocompromised are more at risk to be seriously affected by illnesses and diseases, is because they don’t have the ability to respond normally to an infection due to an impaired or weakened immune system.

Here’s what should be on your grocery list in order to boost and strengthen your immune system (this list is not exhaustive and foods listed may have multiple and additional benefits):

Foods high in Vitamin A


  • Salmon, tuna, mackerel, trout
  • Liver
  • Cheese, such as goat cheese, blue cheese, feta cheese, cheddar camembert
  • Sweet potato
  • Squash
  • Collards
  • Romain lettuce
  • Carrots
  • Cantaloupe
  • Mango
  • Grapefruit
  • And others


Foods high in Vitamin B


  • Eggs
  • Salmon
  • Leafy greens
  • Milk
  • Yogurt
  • Beef
  • Chicken
  • Liver
  • Chickpeas
  • Lentils
  • Garlic
  • Bananas
  • And others


Foods high in Vitamin C


  • Citrus fruits, such as oranges, tangerines, lemons, limes, grapefruits
  • Kiwis
  • Strawberries
  • Red bell peppers
  • Spinach
  • Broccoli
  • Kale
  • Brussels sprouts
  • Cauliflower
  • And others


Foods high in Vitamin D


  • Salmon, herring, sardines, tuna
  • Mushrooms
  • Eggs
  • Milk
  • ]Oatmeal
  • Not a food, but: eat up the sun!
  • And others


Foods high in Vitamin E

Go Nuts!:

  • Sunflower seeds
  • Almonds
  • Pine nuts
  • Hazelnuts
  • Peanuts
  • Pumpkin seeds
  • Sunflower oil, almond oil, and other oils
  • Avocado
  • Mago
  • Kiwi
  • And others


Foods high in Vitamin K


  • Kale
  • Mustard and collard greens
  • Swiss chard
  • Spinach
  • Broccoli
  • Brussels sprouts
  • Avocado
  • Blueberries
  • And others

Fresh is best, but frozen works, too.

Plus, get outside, exercise, get the kids moving. Check out our list of Outdoor Activities for Kids in and around Austin

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About Birgit Sund
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