What are the food combinations that boost immunity?
Dec 09, 2025
Source: Cainiu Health
Dr. Huang Yuhong
Introduction
To boost immunity, it is important to focus on a balanced diet, which generally includes combinations such as high-quality protein with vitamin C, whole grains with nuts, mushrooms with vegetables, and eggs with leafy greens. High-quality proteins like chicken breast and fish or shrimp provide essential raw materials for immune cell synthesis. When paired with vitamin C-rich foods such as oranges and broccoli, vitamin C enhances iron absorption.
To boost immunity, it's important to focus on balanced dietary combinations, generally including: high-quality protein with vitamin C, whole grains with nuts, mushrooms with vegetables, deep-sea fish with soy products, and eggs with leafy greens. Detailed explanations are as follows:
1. High-Quality Protein with Vitamin C: High-quality proteins such as chicken breast, fish, and shrimp provide essential building materials for immune cell synthesis. When paired with vitamin C-rich foods like oranges and broccoli, the vitamin C enhances iron absorption and improves protein utilization, working synergistically to strengthen immune function.
2. Whole Grains with Nuts: Whole grains such as oats and brown rice are rich in dietary fiber and B vitamins. When combined with nuts like walnuts and almonds, the unsaturated fatty acids and vitamin E in nuts help regulate immune cell activity and maintain metabolic balance in the body.
3. Mushrooms with Vegetables: Mushrooms such as shiitake and enoki contain polysaccharides, which when paired with vegetables like spinach and carrots, combine with various vitamins in vegetables to enhance the body’s resistance to pathogens and reduce the risk of infections.
4. Deep-Sea Fish with Soy Products: Deep-sea fish such as salmon and cod are rich in Omega-3 fatty acids. When consumed with soy products like tofu and soy milk, the plant-based proteins and fatty acids work together to modulate immune responses and support the health of mucosal barriers.
5. Eggs with Leafy Greens: Eggs (such as chicken or duck eggs) are rich in high-quality protein and vitamin A. When paired with leafy greens like lettuce and chicory, the folate in the greens complements the nutrients in eggs, promoting immune cell regeneration and enhancing the body’s defense capabilities.
Daily diets should remain diverse, avoiding monotonous combinations. Consistently maintaining these balanced pairings along with moderate physical activity is more beneficial for sustaining stable immune function.
