35 Recipes to Support Immune Health


There are many different factors that play a role in your health, but perhaps the most crucial is what you put on your plate. If the current situation has you wondering what kinds of foods you can eat for immune health, we’ve got you covered. We’ve compiled a list of some of our favorite recipes that feature immune-supporting ingredients, including smoothies with vitamin C packed citrus fruits, zinc-rich grilled shrimp, garlicky yogurt dip, mushroom donuts, elderberry brownies, probiotic-providing pickles and so much more. Consider it your ultimate menu for maximizing immune function!

Homemade Vegetarian Mushroom-Vegetable Pot Pie | Vitacost.com/Blog

Click on each individual recipe title or photo to find out how to make it.

Vitamin C

Want to get your fill of immune-supporting vitamin C? Look for recipes made with richly colored red peppers, broccoli, cauliflower or juicy citrus fruits. We’ve gathered some our favorites, from colorful salads and smoothies to drinks and desserts.

Citrus Smoothie Bowl with Spinach and Cauliflower

Homemade Citrus Smoothie Bowl with Spinach and Cauliflower | Vitacost.com/Blog

Citrus Sunshine Protein Fruit Smoothie

Citrus Fruit Smoothie in Glass Jars with Fresh Orange Slices on Wood Background | Vitacost.com/blog

Farro, Arugula and Grapefruit Salad

Top View of Green Salads with Grapefruit and Radishes on Marble | Vitacost Blog

Asparagus & Red Pepper Spring Frittata 

Asparasgus & Red Pepper Frittata in Cast-Iron Skillet | vitacost.com/blog

Roasted Broccoli & Almonds with Balsamic Reduction

Roasted Broccoli and Almonds with Balsamic Reduction on White Serving Platter | Vitacost.com/blog

Turmeric-Ginger Lemonade 

Homemade Maple Turmeric Lemonade with Ginger | Vitacost.com/Blog

Chocolate-Dipped Oranges 

Orange Slices Dipped in Chocolate and Sprinkled with Hazelnuts | Vitacost Blog


The benefits of zinc, an important trace mineral, are numerous — one being its ability to support proper functioning of your body’s immune system. To make sure you’re getting enough, consider adding more hemp, pumpkin seeds, beans or shellfish to your diet. 

Vegan Pumpkin Seed Pesto

Vegan White Bean Hummus

Top View of White Bean Hummus and Pita | Vitacost Blog

Simple Black Bean Soup

Two Bowls of Black Bean Soup Topped with Avocado | Vitacost Blog

Tequila-Lime Grilled Shrimp 

Grilled Shrimp on Skewers with Lime | Vitacost Blog


Garlic is rich in antioxidants, which help destroy harmful free radicals that can weaken your immune cells. Raw garlic is best, as cooking can decrease its effectiveness. To get the most out of your garlic, be sure to crush or press it rather than chopping it — doing so converts alliin into allicin, a compound that may help protect the body against infections (and vampires, too).

Zesty Chili-Lime Garlic Dressing

Homemade Chili-Garlic Dressing

Garlicky Aloe Yogurt Vegetable Dip

Homemade Vegetable Crudité with Aloe Yogurt Dip | Vitacost.com/Blog

Roasted Garlic Eggplant Pasta Sauce with Penne

Roasted Eggplant Pasta Sauce over Lentil Penne in White Bowl | Vitacost.com/blog

Rosemary-Lemon Salmon with Brussels Sprouts and Garlic-Avocado Sauce

Salmon Topped with Green SAuce Over Brussels Sprouts on White Plate | Vitacost Blog



Love them or hate them, you can’t argue with the health benefits of mushrooms. These funky fungi contain specific compounds that promote good health, including One component of beta-glucans, which are thought to boost the body’s immune sytem. Luckily for particularly picky eaters, there are many different types of mushrooms, and they can be used in a variety of different recipes!

Wild Rice Stuffed Mushrooms with Fresh Rosemary

Gluten-Free Mushroom & Leek Pesto Pizza

Gluten-Free Pizza Topped with Mushroom and Leeks | Vitacost.com/blog

Vegetarian Mushroom Pot Pie

Homemade Vegetarian Mushroom-Vegetable Pot Pie | Vitacost.com/Blog

Brussels Sprout, Mushroom & Feta Galette 

Homemade Savory Galette Brussels Sprouts & Feta | Vitacost.com/Blog

Chaga Hot Chocolate

Mushroom & Collagen Hot Chocolate in Blue Mug on Wood | Vitacost.com/blog

Reishi Mushroom Donuts 

Homemade Mini Reishi Mushroom Donuts with Vanilla-Beet Frosting | Vitacost.com/Blog



Respect your elderberries. Why? These dark purple berries have been used for centuries for their potential health-supporting properties, including support for immune health and digestion. And while you may be familiar with the benefits of elderberry syrup (which you can make yourself with the recipe below), you may not know there’s more than one way to utilize this popular fruit — it just so happens that it’s a perfect ingredient for desserts!

Easy Homemade Elderberry Syrup

Elderberry Syrup Uses Represented by Fresh Berries and Leaves Surrounding Small Glass of Purple Extract | Vitacost.com/blog

Elderberry-Boosted Breakfast Bowl

Top View of Bowl of Yogurt with Elderberry Drizzle Next to Smaller Bowls of Fruits, Nuts and Oats | Vitacost Blog

Elderberry Popsicles (+ soda, vinegar and 4 more ways to use it)

Overhead View of Plate with Purple Ice Pops, Ice Cubes and Berries as Example of What to Do With Elderberries | Vitacost.com/blog

Chocolate Raspberry Elderberry Brownies 

Chocolate Raspberry-Elderberry Brownies | Vitacost.com/Blog



Probiotics are live microorganisms that are similar to the beneficial bacteria found in your body. They’re sought after for their ability to support digestive health; since many of your immune system’s cells actually reside in your digestive tract, it should come as no surprise that a healthy gut can in turn provide support for proper immune function.  Fermented foods, such as sauerkraut, miso and pickles, are excellent sources of probiotics. 

Quick Miso Ramen

Top View of Bowl of Noodles Next to Chopsticks | Vitacost Blog

Homemade Sauerkraut

Homemade Sauerkraut with Caraway Seeds & Thyme in Glass Jar | Vitacost.com/Blog

Grilled Vegan Hickory Smoke Tempeh Sliders

Grilled vegan tempeh sliders #veganBBQ #healthysummer www.vitacost.com/blog

Probiotic-Rich Homemade Pickles

Probiotic-Rich Homemade Pickles

Homemade Kefir with Coconut Milk

Homemade Kefir in a Glass with Straw and Fresh Coconut | Vitacost.com/blog

Kombucha Pomegranate Smoothie with Resveratrol

Ball Jar with Kombucha Pomegranate Smoothie Recipe, Featuring Reserveage Resveratrol, Blueberries & Red Grapes on Wood Plank | Vitacost.com/blog

Chicken Noodle Soup

There’s more than just grandmotherly magic to the benefits of chicken noodle soup. Typically made with a plethora of vegetables, herbs and spices, chicken noodle soup is known to soothe both the body and soul. Research has shown that the combination of ingredients in chicken noodle soup may help mitigate inflammation and the unpleasant symptoms of upper respiratory infections. 

Lemon Ginger Chicken Noodle Soup

Top View Two Bowls of Loaded Chicken Noodle Soup Next to Fresh Veggies | Vitacost Blog

Bone Broth Chicken Noodle Soup

Three Bowls of Chicken Noodle Soup on White | Vitacost Blog

Chicken & Ramen Noodle Soup

Chicken & Ramen Noodle Soup with Vegetables in White Bowl | Vitacost.com/blog

Sweet Potato Curry Chicken Noodle Soup

Homemade Sweet Potato Curry Chicken Noodle Soup | Vitacost.com/Blog