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How to Eat Healthy to Balance Your Immune System

  • 4 minute read.
  • Last Updated: 3/3/2026

This content authored by Amanda Mondini, RD, LD, Clinical Dietitian

colorful plate encouraging balanced diet

Food and Your Immune System

Have you ever taken Emergen-C or a similar supplement to “boost” your immune system? Many of these “immunity-boosting” supplements claim to enhance the immune system and ward off illness. However, scientific experts warn against the idea of “boosting” the immune system.

Instead, according to experts, it is best for the immune system to be perfectly balanced. Too much of an immune reaction could result in allergies or autoimmune disorders. Too little of an immune reaction could result in illness or infection. Let’s change the vocabulary a bit here and focus on what we can do to support our immune system and work toward balance.

Below are two things that you can start doing today to care for this incredibly complex and life-sustaining system.

Eat Well

A nutritious and balanced diet is the foundation of a well-oiled nervous system.

The USDA states that “it’s important to eat a variety of fruits, vegetables, grains, protein foods, and dairy and fortified soy alternatives.” They recommend choosing “options for meals, beverages, and snacks that have limited added sugars, saturated fat, and sodium.”

Besides the “big picture” of diet, there are also a few key micronutrients that help keep the immune system functioning properly: vitamin B6, vitamin C, and vitamin E. Please note that while supplements are available for each of these vitamins, the best way to ensure optimal absorption into your bloodstream is by eating them in their original package — whole foods!

  • Vitamin B6: The Recommended Dietary Allowance (RDA) for vitamin B6 varies with age group and gender. Major sources of vitamin B6 for Americans include fruit (other than citrus) and starchy vegetables like potatoes. Find out how much vitamin B6 you need daily.
  • Vitamin C: The RDA for vitamin C also varies with age group and gender. As mentioned earlier, Emergen-C is a popular supplement that touts that it contains “as much vitamin C as 10 oranges!” per serving. But, would you really eat 10 oranges on a normal day? Also, consider all of the fiber within the orange that you are missing out on by just supplementing with vitamin C instead. The RDA for vitamin C for adult men and women is 90 milligrams (mg) and 75 mg, respectively. One serving of Emergen-C contains 1,000 mg of vitamin C, which is over 1,000 percent of the RDA. That’s a tad excessive, don’t you think? I prefer to get my vitamin C from citrus fruits, strawberries, kiwifruit, tomatoes, red and green bell peppers, and so much more! Find out how much vitamin C you need daily.
  • Vitamin E: The RDA for vitamin E is 15 mg for adults. Other age groups have different recommendations. Vegetable oils and nuts are wonderful sources of vitamin E, and green vegetables like spinach and broccoli provide some vitamin E as well. Tired of your typical sautéed spinach or spinach salad? The American Institute for Cancer Research has developed a delicious recipe for a turkey, spinach, and apple wrap. This wrap provides a fun opportunity to eat spinach in a new way and is perfect to enjoy on a hot summer day. Find out how much vitamin E you need daily.

Drink Enough Water

Why would water be an important factor in immunity? Well, water is a main component of lymph, which is a substance that carries immune system cells around the body. Don’t reduce the efficacy of lymph by staying dehydrated. Determine your daily fluid needs by inputting your weight into this calculator. Of course, make sure to ask your treatment team if they have any specific guidelines for you regarding fluid intake as each body and situation is different.

I’ll be the first to admit that I struggle to meet my daily fluid requirements. Below are a few things that have helped me get closer to reaching my goal:

  • Have a plan in place. Make a checklist or schedule reminders on your phone to drink water.
    • Try drinking 1 cup of water for every hour that you are awake.
  • Make it fun! Buy a colorful, reusable water bottle. “Dress up” your water by infusing it with strawberries, lemon, cucumber, mint, etc.
    • You can also try using a water enhancer like Crystal Light.
  • Eat fruits with high water content such as melons, pineapple, and strawberries.

For more quick tips on supporting your immune system, read this article from the Academy of Nutrition and Dietetics.

Click here to learn more about navigating nutrition choices by understanding the Nutrition Facts Label.

Works Cited

  1. S. Department of Agriculture. “What Is MyPlate?” MyPlate, 2020, www.myplate.gov/eat-healthy/what-is-myplate.
  2. Center for Disease Control and Prevention. “Micronutrient Facts”. https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/index.html

 

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