What Foods Are Good For The Immune System? | Health, Nutrition & Diet Tips

3. Increase omega-3 fats 

Eat more omega-3 fats to keep your immune system in good shape. Fatty fish are a good source of this anti-inflammatory fat, so consider eating: 

  • Albacore tuna. 
  • Herring. 
  • Mackerel. 
  • Salmon. 
  • Sardines. 
  • Trout. 

Some fish contain mercury and other contaminants that can be harmful to babies before birth or children. Pregnant or nursing women and parents of small children should check with a doctor about eating fish. 

Some plant foods also contain omega-3s: 

  • Canola oil. 
  • Chia seeds. 
  • Edamame. 
  • Milled flaxseeds or flaxseed oil. 
  • Pumpkin seeds. 
  • Walnuts. 

4. Go Mediterranean

One diet stands out as an immune booster. “I’m a big fan of the Mediterranean diet,” says Dr. Calabrese. “It’s a great diet for immune health.” 

The Mediterranean diet refers to the traditional eating patterns of people who live near the Mediterranean sea. Eating a Mediterranean diet means having lots of: 

  • Fruits and vegetables. 
  • Lean proteins like fish and poultry. 
  • Legumes. 
  • Nuts and seeds. 
  • Olive oil (in moderation). 
  • Whole grains.