Whether it's cold winter months or hot summer days, supporting your immune system can help you be at your best 24/7. After all, you have places to be and a million fun things to do! There are some foods that can provide an extra helping of immune support, not just during these colder months, but all year round. Here are five tips to help you keep support your immune system.
How to Support Immune Health All Year
You can support immune health year-round by eating a varied, nutrient-rich diet, drinking enough fluids, getting consistent sleep, staying physically active and practicing good hygiene. Foods containing vitamin C, vitamin D, zinc, vitamin A, vitamin B6 and protein can help provide nutrients the immune system needs to function optimally. Supplements may be useful when diet alone does not provide enough of a specific nutrient.
Stay Hydrated and Pack in Nutrients with Broth-Based Soups
Broth-based soup—especially chicken soup—is a time-honored tradition, but there’s more to it than folklore. Water and other fluids help maintain normal hydration, which supports digestion, circulation and temperature regulation. Chicken is a source of protein, amino acids and other nutrients; the process of cooking broth or stock releases and hydrolyzes collagen.1 Chicken soup often includes such nutritious ingredients as carrots and other veggies; even the noodles provide carbohydrates that your body needs for energy.
Vegetable broth is good for you too, though it isn’t as high in nutrients as its name might suggest. A cup of vegetable broth commonly provides less than 5% of the vitamin A you need each day, and offers very few other vitamins.2 Regardless of which broth you choose, add other healthy ingredients as well. Just keep an eye on the sodium content, especially if you use store-bought broths.
Sip Herbal Teas for a Wellness Boost
Many teas contain antioxidant properties that help give your system a wellness boost. Here are a few of our favorite herbal teas3:
- Ginger Tea - Tea made from ginger root provides digestive support.
- Turmeric Tea - Turmeric contains antioxidant compounds and has GI-comforting properties.
- Peppermint Tea – Teas containing peppermint are popular for soothing the digestive system.
- Licorice Tea - Licorice contains compounds with antioxidant activity that helps support the immune system.
Add honey to your herbal tea for additional health benefits.
Add Healthy Carbohydrates for Energy
If you skimp on carbs, your body won’t produce as much glucose, which means you’ll have less energy. To keep your energy up, choose optimal carb sources like barley, oats, quinoa, beans, potatoes, yams, and carrots. Many of these energy-packed carbs can be added to your broth-based soups.
Pick Foods High in Immune Health Vitamins and Nutrients
Your system needs a variety of vitamins and nutrients to function optimally, so adding nutritious foods to your diet goes a long way toward keeping your body healthy and happy. These foods are good specifically for supporting your immune system:
- Vitamin C - Strawberries, broccoli, bell peppers, and citrus fruits are great sources of vitamin C.
- Vitamin D - Cod liver oil, salmon, tuna, eggs and, of course, sunlight provide your body with vitamin D.
- Zinc - Pumpkin and squash seeds, pork, chicken, and beans all contain zinc.
- Vitamin B6 - Chicken, salmon, tuna, green vegetables, and chickpeas provide vitamin B6.
- Vitamin A - Carrots, sweet potatoes, kale, spinach, and broccoli pack in vitamin A.
- L-Lysine - Lean beef, turkey, chicken, eggs, beans, and lentils are good sources of L-lysine.
- Probiotics - Yogurt, kefir, miso, and tempeh are food sources of probiotics.
If you are not getting enough immune health vitamins and nutrients in your diet daily, consider taking supplements for immune support.
Use Fresh Herbs in Your Immune Health Routine
Some of your everyday ingredients have wellness and immune support benefits. Here are some fresh kitchen herbs and other goodies you can add to your food to help support your immune system:
- Garlic - Fresh garlic has antioxidant properties and may support cardiovascular health.4
- Basil - Basil leaves contain vitamins A, C and K, which promote immune health.5
- Cayenne pepper - Cayenne supports cardiovascular and digestive health.
- Turmeric root - Turmeric has antioxidant properties, and may support cardiovascular and digestive health.
- Ginger root - Fresh ginger has properties that support digestive health.6
- Rosemary - Rosemary is an antioxidant and good for general wellness.
Conclusion
When winter weather settles in, supporting your wellness routine can be as simple as choosing foods and drinks that nourish, hydrate and comfort you. Broth-based soups, herbal teas, wholesome carbohydrates, immune-supporting nutrients and fresh herbs all offer easy ways to help your body feel its best through the season. Start with the ingredients you already enjoy, add variety where you can and consider supplements when your daily diet needs extra support.
Swanson
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
About Lindsey Toth, MS, RD
Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.
Sources
- Li Z, Li X, Cai Z, Jin G, Ahn DU, Huang X. Immunomodulatory effects of chicken soups prepared with the native cage-free chickens and the commercial caged broilers. Poult Sci. 2022 Oct;101(10):102053.
- MyFoodData. (n.d.). Vegetable broth - Nutrition facts. Retrieved September 11, 2026.
- Brimson, J. M., Prasanth, M. I., Malar, D. S., Sharika, R., Sivamaruthi, B. S., Kesika, P., Chaiyasut, C., Tencomnao, T., & Prasansuklab, A. (2021). Role of herbal teas in regulating cellular homeostasis and autophagy and their implications in regulating overall health. Nutrients, 13(7), 2162.
- Kerr, G. (2026, March 23). Raw vs. cooked garlic: Nutrition and benefits. Everyday Health.
- Ambrose, D. C. P., Manickavasagan, A., & Naik, R. (Eds.). (2016). Leafy medicinal herbs: Botany, chemistry, postharvest technology and uses. CABI.
- Chang JS, Wang KC, Yeh CF, Shieh DE, Chiang LC. Fresh ginger (Zingiber officinale) has anti-viral activity against human respiratory syncytial virus in human respiratory tract cell lines. J Ethnopharmacol. 2013 Jan 9;145(1):146-51.
