Immune Boosting Foods for Seniors (2023 Update)

When cold weather rolls around, seasonal illnesses can become widespread. To protect yourself from getting sick, there are numerous ways to improve your health and stay healthy. Besides taking better care to cover your mouth and nose when sneezing and coughing and washing hands more frequently, you can boost your immune system with senior nutrition.

Immune Boosting Foods for Seniors: Which are The Best

Lean beef

While it may get a bad reputation, lean beef has many health benefits that can improve the immune system. Packed with iron and zinc, these nutrients help protect the body against bacterial infections. Lean beef also is a good source of selenium, an antioxidant that helps repair immune cells. When you decide to eat beef, be sure to choose lean cuts with lower fat content.

Garlic and Detox Benefits

Not only is garlic good for warding off vampires, it can also act as a detox. With high amounts of Vitamin A and C, garlic is well known for fighting of respiratory illnesses and the common cold. Some studies have shown that the effects of garlic can shorten the length of cold symptoms by as much as 50 percent. In addition, garlic can also help lower bad cholesterol in the body. There are several ways to consume garlic, although because of its smell and strong taste, not everyone enjoys it. As a result, garlic supplements have been created in order to gain the same health benefits.

Legumes an Immune Boosting Foods for Seniors

Like lean beef, beans and peas are great sources for iron and zinc, but are also high in B6. B vitamins help create white blood cells to fight off infections. Those who like variety in their diet are in luck when it comes to legumes, as there are many different types to choose from. They may also help in weight management, as they are fiber-packed and filling.

Fish and Omega-3 Fatty Acids

High in Omega-3 fatty acids, fish like salmon can improve the immune system and promote heart health. With lots of Vitamin D, salmon helps kill harmful bacteria that could cause illness. Fish also have selenium, another bacteria-fighting nutrient. Fish can replace red meats twice a week during meal times to gain the full health benefits.


The active cultures in yogurt help keep the gut and digestive system healthy and functioning properly. Eating yogurt regularly may help reduce your risk of developing cancer and other digestive diseases. Be sure to consume probiotic yogurt in order to get the full effects and immune-boosting nutrients.

Pete Blasi