Updated November 2025.
Keeping your immune system running optimally is critical all year round, but especially during the winter months, or while traveling. If you’re like most people, you’re probably looking for ways that you can keep your immune system firing on all cylinders.

While there’s no substitute for getting enough sleep, exercising regularly, and drinking enough water, you can also boost your immune system with a few simple items from your local grocery store. Check out these five superfoods that can help you boost your immune system in any season. See if you can work one or two of them into your meal plan for this week:

Spinach

Spinach contains folate, vitamin A, vitamin C, iron, and other nutrients that help your body repair its cells and maintain immune function. You might know this leafy green best from a salad, but this nutrient-packed green can be added into smoothies, baked dishes, and more. Just be sure not to overcook it so you can reap the maximum health benefits.

Sweet potatoes

This fall staple packs 120 percent of your required daily vitamin A, helping you build your immunity and keep your hair and skin looking great. They’re also fat-free, cholesterol-free, and provide you with 4 grams of fiber. Best of all, they’re quick and easy to prepare – just pop them in the oven for a few minutes and eat them on their own, or serve alongside another main dish.

Pomegranates

With its jewel-colored seeds and tart pop of flavor, it’s no wonder pomegranate is a tasty way to keep you healthy. One research study revealed that pomegranate can inhibit the growth of certain harmful bacteria, and contains antiviral properties to help fight against the common cold and the flu. Whether you enjoy it in a juice or like to eat the seed, add this powerful fruit to your next grocery list.

Broccoli

Mom was right to make you finish this nutrient-packed vegetable before she let you leave the table. One cup of broccoli contains as much vitamin C as an orange. It’s also high in beta-carotene, potassium, magnesium, zinc, and iron, which all work together to support your immune system.

Ginger

This anti-inflammatory root contains lots of antioxidants that may have immune-boosting properties. Used since ancient times, ginger’s antioxidants help fight against free radicals (reactive molecules that can cause disease), and can help relieve nausea, pain, inflammation, and other cold and flu symptoms. Its potent flavor makes it a great option for tea, or an extra topping or seasoning in other dishes.

There’s no single "miracle cure" to get your immune system in perfect shape, but a few additions to your everyday diet can make a big difference to your overall health.

Test Your Nutritional Status with empowerDX

It can be helpful to get a clearer picture of your vitamin levels. empowerDX offers simple, at-home vitamin tests:

• Vitamin B12 + Folate Test: Ensure your body doesn't have any vitamin B12 or Folate deficiencies, which are needed to support energy, cell function, and immune health.
• Vitamin D Test: Vitamin D is important for a healthy immune system to fight off viruses and bacteria. Our simple at-home test lets you know where your levels stand.

Knowing your nutrition levels can give you and your healthcare provider valuable insights, helping you keep your immune system strong all year long. __

Note: This is a brief overview of emerging evidence and should not be taken as treatment advice for any individual or specific medical condition. For personalized guidance, consult a healthcare professional.