Cooking tomatoes can increase the amount of lycopene that is available for absorption.

20. Green Tea

Green tea contains polyphenols and other naturally occurring plant compounds.

It can be a useful alternative to sugary drinks, although it still contains caffeine and may not be suitable for everyone in large amounts.

Variety Matters More Than One “Superfood”

It’s tempting to search for one magical food that will transform your immune system.

But your body doesn’t work that way.

A healthier approach is to eat a variety of nutrient-dense foods throughout the week.

Think colorful vegetables, fruits, whole grains, legumes, nuts, seeds, protein-rich foods, and healthy fats.

Different foods provide different nutrients, so variety helps create a more balanced diet.

Don’t Forget the Basics

Food is only one part of supporting normal immune function.

Adequate sleep, regular physical activity, good hygiene, managing stress, and avoiding smoking are also important aspects of overall health.

And while supplements can be useful for people with specific nutritional deficiencies or medical needs, taking large amounts of vitamins or minerals isn’t automatically better.

The Bottom Line

There is no single food that can guarantee perfect immunity.

But building meals around nutritious whole foods can help provide the vitamins, minerals, protein, fiber, and other compounds your body needs to function normally.