Surefire Ways to Boost Immunity Right Now, Say Dietitians — Eat This Not That

As we continue to break through a pandemic and do our best to fight off the highly contagious Omicron virus, many of us continue to look for simple, healthy ways to boost our immune systems.

This is why we’ve spoken to some seasoned nutritionists for their advice on simple changes we can make to our daily routine to maintain your immunity now.

Read on for tips on how to boost your immune system, and for more tips on how to eat healthily, be sure to read the number 1 foods you should be eating to help boost your immune system.


One of the best nutritional adjustments you can make to boost your immunity is to add more antioxidants to your diet.

“Antioxidants are nutrients that buffer free radicals or fight the bad guys in your body and keep free radicals from damaging your cells,” says Amy Goodson, MS, RD, CSSD, LD Author of The sports nutrition playbook, “and you can find these antioxidants in many fruits and vegetables such as citrus fruits, pomegranates, and pomegranate juice and berries.”

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green tea

Green tea has a number of health benefits, such as aiding metabolism, reducing cancer risk, and brain health. And on top of that, it can also help boost your immunity!

“Green tea contains epigallocatechin gallate, or EGCG, a type of herbal compound called catechin, which helps protect against cell damage from free radicals or the bad guys that damage cells,” Goodson says. Research suggests that catechins like EGCG may also help Prevent inflammation and some chronic diseases. “


Many people think of vitamin C when they think of immunity, and for good reason. “Vitamin C promotes the production of white blood cells known as lymphocytes and phagocytes, which protect the body from infection,” says Goodson, “and many people don’t know that green vegetables like spinach, kale, broccoli, and green beans contain vitamin C.”

READ MORE: The Best Diet Supplement For Immunity Says Science


While it’s important to include healthy foods in your diet to protect your immunity, it’s also important to make sure you’re getting enough good quality sleep.

“Understanding how much sleep your body needs each night is important to optimize your overall health and give your immune system the best possible chance of fighting off disease and infection,” says Courtney D’Angelo, MS, RD, Author of Go Wellness, “Because sleep makes important molecules that fight infections, and if you don’t get enough sleep, those molecules are broken, which can lead to a weakening of immunity.”

Water glass

Finally, it’s important to remember that adequate hydration is key to having a healthy immune system. “Water is such an important part of a healthy life and plays an important role in your immune system because dehydration slows your immune system so it doesn’t create infection-fighting immune cells in your body as much as you need it,” says D “Angelo.

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