Superfoods for your immune system - Try these 20 Immune-boosting snacks at less than 150 calories each!

  • 2 Minutes Read
Brenda Braslow
Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Are you looking for ways to stay healthy and strengthen your immune system? If you snack, why not make snack foods count too by including superfoods for your immune system!

Superfoods for 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 include a wide variety of nutrients and antioxidants from foods instead of focusing on a single dietary supplement or nutrient.

Some of the key nutrients that are immune system strengtheners 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 is an important immunity barrier 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 strong immune system.

Ideas for including immune system strengtheners at snack time

If you are a snacker, it's smart to select foods that count towards your health. Ask yourself this question - Do you focus on healthy foods during meals but use snack time to junk out?

Here are some immune-boosting snack ideas, all at under 150 calories. The focus is on foods that contain key immune system strengtheners (eg. nutrients, antioxidants, prebiotics and probiotics) to boost your immune system power.

Superfood snacks for your immune system at less than 150 calories each

Superfood snack

Key nutrients & antioxidants

1 cup jicama slices with 1/4 cup salsa as dipvitamin C, vitamin E, folate, prebiotics
1 cup nectarine slices, 1/4 cup cottage cheese topped with 2 tsp sunflower seedsvitamin A, vitamin C, flavonoids, protein, vitamin B6, vitamin E, copper, iron, selenium, zinc
1 Tbsp almond butter on 10 rice crackers with sprinkle of cinnamonprotein, vitamin B6, iron, polyphenols(antioxidants)
10 baby carrots & 2 Tbsp hummusvitamin A, vitamin C, folate, copper, iron
1 small apple with 1/2 Tbsp peanut butter and green tea vitamin C, prebiotics, antioxidants such as polyphenols and catechins
1 oz sardines with 10 Wheat Thins© crackersomega 3 fatty acids, protein, vitamin B6, copper, iron
2 oz deli turkey wrapped around avocado wedges (1/4 avocado)protein, vitamin B6, zinc, ,vitamin A, vitamin C, vitamin E, copper, folate, iron, omega 3 fatty acids, selenium
1/4 cup tuna with 1 tsp mayonnaise, 1/2 tomato & dusting of turmericprotein, omega 3 fatty acids, copper, selenium, vitamin C, curcumin
1/2 Ruby red grapefruit topped with dash of cinnamon & 6 oz 1% cow's milkvitamin A, vitamin C, polyphenols, protein
1/3 cup strawberries & 1/3 cup blueberries topped with 4 oz plain lowfat yogurt & 1 tsp sunflower seedsvitamin C, anthocyanins, prebiotics, probiotics, vitamin E
4 slices green pepper, 4 slices red pepper and 4 baby carrots

Dip: 2 oz Greek nonfat yogurt mixed with dash of curry and turmeric
vitamin A, C, prebiotics, probiotics, curcurmin
4 oz plain lowfat yogurt topped with 1/2 Tbsp pumpkin seeds, 1/2 Tbsp sunflower seeds, 1/2 tsp honeyprebiotics, probiotics, vitamin E, copper, iron, zinc
1 hard boiled egg & 1/3 cup edamameprotein, vitamin B6, selenium, omega 3 fatty acids (if use eggs from vegetarian fed hens), zinc
6 oz lowfat kefir (drinkable yogurt) & 7 almondsprotein, prebiotics, probiotics, vitamin E , zinc
3 oz shrimp with 3 tbsp cocktail sauce and a lemon wedgeprotein, vitamin B6, selenium, zinc, vitamin C
1 medium orange & 1/2 kiwivitamin C, vitamin E, folic acid, lutein, folate, zinc
1/2 small banana cut in half with 2 tsp almond butter & dash of cinnamonvitamin C, B6, copper, prebiotic, protein, polyphenols
1 cup strawberries topped with 4 oz Greek nonfat yogurt, 1/2 tsp honey & 1 tsp flaxseedsvitamin C, protein, prebiotics, probiotics, phenolic acid, flavonoids, vitamin E, omega 3 fatty acids, zinc
5 dried apricot halves & 7 walnutsvitamin A, vitamin E, iron, folic acid, omega 3 fatty acids, zinc
1/2 cup raw broccoli, 1/2 cup cherry tomatoes & 1 oz mozzarella cheesevitamin A, vitamin C, folate, iron, lutein, protein

Bottom Line

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 22, 2020

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