Food-Forward Ways to Support Immune Health
Food-Forward Ways to Support Immune Health

Now more than ever it is important to take care of our bodies to support our immune health. There is no better way to do so than to fuel your body with nutrient packed foods that will help keep us strong and healthy through any season.

5 Self-Care Tips for Immune Health

  • 1. Nourish your body with a balanced diet that includes plenty of fruits, vegetables, lean proteins, nuts, beans fish, dairy and oils.
  • 2. Engage in ‘joyful movement’ which is any activity that you like! Try walking, jogging, a virtual fitness class, yoga, dance and more! Try to move at least 30 minutes per day. Breaking it up into shorter intervals to fit your schedule is a great way to make movement happen.
  • 3. Rest your body by getting 7-8 hours of sleep each night
  • 4. Carve out “me time” regularly. Whether it’s 5 minutes or a half hour; commit to building this meaningful time into your schedule.
  • 5. Connect with others whether virtually or in person at a safe distance.

Eating a well-balanced diet is the first step in arming your body’s immunity system against illness. Some of the key nutrients known to be closely related to immune health include the following:

    Vitamin C

    • Helps cells function properly
    • Top Sources
      • Citrus
      • Berries
      • Broccoli
      • Cauliflower
      • Tomatoes
      • Leafy greens

    Vitamin A

    • Protects body against invaders
    • Top Sources
      • Eggs
      • Fortified cereals
      • Fortified milks
      • Green & orange veggies

    Vitamin D

    • Provides strength to fight off germs
    • Top Sources
      • Fish
      • Mushrooms
      • Fortified milks
      • Fortified cereals
      • Eggs


    • Helps cells grow and function normally
    • Top Sources
      • Meat
      • Shellfish
      • Nuts & seeds
      • Beans
      • Whole grains
      • Fortified cereals

While it’s preferred to consume a variety of nourishing foods to meet your nutrient needs, sometimes it can be hard to do so. Taking a daily multi-vitamin is an easy habit that provides added insurance and helps to fill small nutrient gaps.

Here are some of the Weis Dietitian team’s favorite nutrient-rich recipes to try at home!

Honey-Dijon Glazed Salmon

Lemony Chicken Orzo Soup

PB-Berry Chia Snack Bars

Thin Crispy Portabella Kale Pizza

Beef and Butternut Squash Stew

To connect with a member of the Weis Dietitian team directly, email