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The Best Foods for a Healthy Immune System

by Cascade Ice on August 17, 2021

These days, maintaining a strong immune system is of the utmost importance in warding off sickness and disease. Did you know that what you eat can play a big role in how your body protects you from getting sick? 

Americans tend not to eat enough vegetables, fruits, vitamins, and minerals, and while supplements can help fill in the gaps, nothing can fully replace foods that are packed with essential vitamins and minerals. 

Need some ideas for powerful immune system-boosting foods? Look no further than our list below!


These blue beauties contain antioxidants that can help keep up your defenses against respiratory illness. Research has shown that people who ate foods like blueberries that are high in flavonoids were less likely to suffer from colds. It’s best to eat fresh, but frozen will do if you’re in a pinch. Throw a handful in a yogurt bowl or put in a container to snack on the go.


We often hear a lot about the benefits of Omega-3 fatty acids, but what exactly do they do? Fish like tuna, salmon, mackerel and herring are high in this essential vitamin and have been shown to help your body ward off autoimmune conditions (where the immune system mistakenly attacks a healthy part of your body.) Fresh, wild caught versions of the fish are the best to consume, so eat up and aim to get 2-3 servings of fish per week.


This green wonder is a powerhouse of essential nutrients that have been proven to keep your body healthy. Spinach contains Vitamins C and E, along with carotenoids and flavonoids. This combination of super vitamins can help prevent sickness in the average healthy person. Don’t like the taste? Add a handful to a smoothie and add some organic protein powder!

Oranges and Kiwi

These two sweet fruits are some of the richest forms of Vitamin C, which is the vitamin that people often turn to at the first signs of a sniffle or sore throat. Some experts believe Vitamin C may even have the power to cut down the length of a common cold, and boost your immune system when it’s under attack from viruses. Other great, natural sources of Vitamin C? Kale, strawberries, papaya, and bell peppers.

Green tea

Need a boost from caffeine first thing in the morning? We don’t blame you! If you’re looking for an alternative to coffee or black tea, reach for green tea instead. It also contains the ever important flavonoids which have been proven to lower your chances of infection and disease, as well as strengthen the immune system. Try it hot or iced!  


We hear it all the time – drink more water! But staying hydrated is the most vital way to stay well and fight off illness. Water keeps your organs functioning at optimal performance, and along with a healthy diet and getting adequate sleep, your body’s defenses will work better. Since our bodies are made up mostly of water, if we’re dehydrated, our immune system can suffer greatly. Have a hard time drinking plain water? Switch things up by adding flavored sparkling water to the mix – Cascade Ice Sparkling Water is a great choice with zero calories and sugar free, and so many flavor combinations to choose from.

What’s your favorite immune system-boosting food? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.

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