Superfoods for your immune system - Try these 20 immune-boosting snacks at less than 150 calories each!
- 2 Minutes Read
Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)
Are you looking for snacks that feature foods to strengthen your immune system? If you snack, make snack foods count towards your health by including superfoods for your immune system!
Why and how to include superfoods for immune system function
A healthy diet that includes a wide variety of immune-boosting nutrients can be part of your strategy for optimal health. In fact, it is best to explore a wide variety of nutrients and antioxidants from foods instead of focusing on a single dietary supplement or nutrient.
Some immune-system strengthening nutrients found in superfoods include protein, vitamin A, vitamin B6, vitamin C, vitamin E, folic acid, selenium, zinc, iron, and copper. Scientists are also exploring how our digestive system defends us from outside invaders. This is where prebiotics and probiotics come into the picture. They help you maintain a healthy gut.
Of course, along with a healthy diet, holistic strategies such as getting enough sleep, staying active, managing stress, and washing hands are essential for a robust immune system.
Ideas for including immune system superfoods at snack time
If you are a snacker, selecting foods that count towards your health is smart. Ask yourself"Do I focus on healthy foods during meals but use snack time to junk out?"
Here are some superfood snack ideas, all under 150 calories, which focus on essential immune system strengtheners (e.g., nutrients, antioxidants, prebiotics, and probiotics) to boost your immune system's power.
Superfood snacks for your immune system at less than 150 calories each
Superfood snack |
Key nutrients & antioxidants |
| 1 cup jicama slices with ¼ cup salsa as dip | vitamin C, vitamin E, folate, prebiotics |
| 1 cup nectarine slices, ¼ cup cottage cheese topped with 2 teaspoons sunflower seeds | vitamin A, vitamin C, flavonoids, protein, vitamin B6, vitamin E, copper, iron, selenium, zinc |
| 1 tablespoon almond butter on 10 rice crackers with sprinkle of cinnamon | protein, vitamin B6, iron, polyphenols (antioxidants) |
| 10 baby carrots and 2 tablespoons hummus | vitamin A, vitamin C, folate, copper, iron |
| 1 small apple with ½ tablespoon peanut butter and green tea | vitamin C, prebiotics, antioxidants such as polyphenols and catechins |
| 1 ounce sardines with 10 whole grain crackers | omega-3 fatty acids, protein, vitamin B6, copper, iron |
| 2 ounces deli turkey wrapped around avocado wedges (¼ avocado) | protein, vitamin B6, zinc, vitamin A, vitamin C, vitamin E, copper, folate, iron, omega-3 fatty acids, selenium |
| ¼ cup tuna with 1 teaspoon mayonnaise, ½ tomato, dusting of turmeric | protein, omega-3 fatty acids, copper, selenium, vitamin C, curcumin |
| ½ Ruby red grapefruit topped with dash of cinnamon and 6 ounces low-fat milk | vitamin A, vitamin C, polyphenols, protein |
| ⅓ cup strawberries and ⅓ cup blueberries topped with 4 ounces plain low-fat yogurt and 1 teaspoon sunflower seeds | vitamin C, anthocyanins, prebiotics, probiotics, vitamin E |
| 4 slices each of green pepper and red pepper and 4 baby carrots Dip: 2 ounces Greek non-fat yogurt mixed with dash of curry and turmeric | vitamin A, vitamin C, prebiotics, probiotics, curcumin |
| 4 ounces plain low-fat yogurt topped with ½ tablespoon pumpkin seeds, ½ tablespoon sunflower seeds, ½ teaspoon honey | prebiotics, probiotics, vitamin E, copper, iron, zinc |
| 1 hard-boiled egg and ⅓ cup edamame | protein, vitamin B6, selenium, zinc, omega-3 fatty acids |
| 6 ounces low-fat kefir (drinkable yogurt) and 7 almonds | protein, prebiotics, probiotics, vitamin E, zinc |
| 3 ounces shrimp with 3 tablespoons cocktail sauce and a lemon wedge | protein, vitamin B6, selenium, zinc, vitamin C |
| 1 medium orange and ½ kiwi | vitamin C, vitamin E, folic acid, lutein, folate, zinc |
| ½ small banana cut in half with 2 teaspoons almond butter and dash of cinnamon | vitamin C, B6, copper, prebiotic, protein, polyphenols |
| 1 cup strawberries topped with 4 ounces Greek non-fat yogurt, ½ teaspoon honey and 1 teaspoon flax seeds | vitamin C, protein, prebiotics, probiotics, phenolic acid, flavonoids, vitamin E, omega-3 fatty acids, zinc |
| 5 dried apricot halves and 7 walnuts | vitamin A, vitamin E, iron, folic acid, omega 3 fatty acids, zinc |
| ½ cup raw broccoli, ½ cup cherry tomatoes and 1 ounce mozzarella cheese | vitamin A, vitamin C, folate, iron, lutein, protein |
Don’t just rely on your meals for nutrients and immune system strengthening! Make your snacks count too!
What’s your favorite immune-boosting snack at less than 150 calories?
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Apr 7, 2023
