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10 Foods Seniors Should Eat to Boost their Immune System

Your immune system begins to deteriorate as you age, making it less effective at fighting infections. There are a lot of things that you can do to boost your immune system such as taking vitamins and being physically active. A huge part of being healthy is what you nourish your body with. To increase longevity and ward off illness as you age, eating healthfully becomes even more crucial. Seniors frequently complain of being tired or having little energy. Fortunately, some routines and foods can give you people more energy.

A variety of vegetables, lean proteins, complex carbohydrates, and healthy fats should be present in every balanced meal. While providing your body with the vitamins and minerals it requires, this combination can aid in keeping you satisfied.

What are the best Energy Foods?

Foods Rich in Omega-3 Fatty Acids

Lean proteins that can increase energy in seniors include fish and other seafood. Omega-3 fatty acids can be found in oily fish like salmon, tuna, and mackerel. Omega-3 fatty acids reduce the risk of heart attacks. In addition, they lessen joint pain and delay cognitive aging.

Iron-Rich Foods

Eating food that is rich in iron such as eggs, green vegetables, beans, peas, spinach, and red meat can aid in decreasing low energy levels and fight anemia, which is common among the elderly.

Vitamin C-Rich Foods

Vitamin C-rich foods and beverages will aid in the body's ability to absorb iron, so you should pair an iron-rich meal with some fruit or vegetables or a glass of fruit juice. Green vegetables, potatoes, tomatoes, peppers, and citrus fruits are all excellent sources of vitamin C.


Many people cut out carbs to help prevent from gaining too much weight. It’s not necessary to eliminate all carbs - complex carbohydrates such as whole grains and cereals actually give your body energy and prevent you from gaining unhealthful weight due to the fiber content. High-energy foods with necessary B vitamins include starchy foods like pasta, rice, bread, and potatoes.

Vitamin B12-Rich Food

Animal products contain B12 and should be consumed in moderation. Non-dairy milk, such as soy and almond milk, is also a good source of plant-based B12. You should consume enough foods containing B12 because as you age, your body is less able to absorb this vitamin from food.

Probiotic Food

Yogurt, a "probiotic" food, contains live cultures of the beneficial bacteria that our digestive systems require to maintain a balanced microbiome, which is thought to be essential for a strong immune system. In some cases, probiotic food consumption has even been linked to a lower risk of infection in elderly people. To get the most health benefits, stick with plain, sugar-free options. If you don't like that, you can try other probiotic foods like fresh kimchi, pickles, kombucha, or sauerkraut.


There’s a reason why eating chicken soup makes us feel a bit better when we’re sick. The formation of healthy red blood cells, which assist in transferring oxygen throughout the body, is supported by vitamin B-6, which is abundant in poultry. It provides amino acids that fight infection in addition to being a source of lean protein.


Yes, it might be a drink and not actual food but it does have a lot of benefits! A single cup of tea provides a dose of potent polyphenols and antioxidants that support the immune system, as well as flavonoids that can improve cardiovascular health and lower hypertension, a condition linked to lowered immunity. The amino acid L-theanine, which is found in many teas and may aid the body's T-cells fight infections and it may also aid the body's immune system, according to a 2019 study.


This may not be a food group but its benefits are not to be overlooked. Eating 1-2 garlic cloves per day can have a positive impact on your immune system. It has antiviral, antibiotic, and anti-fungal properties. It also aids in boosting your immune system, reducing high blood pressure and cholesterol levels, and a lot more. If eating fresh garlic isn’t for you, it can also be taken in supplement from. Just make sure that you take doses of up to 3,600 mg of aged garlic extract to feel its effects.


Another item in this list that isn’t food either but it’s vital to every organ of our body and our immune system. Water functions as a solvent, coolant, lubricant, and transport agent within the body's systems. Elderly people should pay special attention to their water intake because they frequently become dehydrated without realizing it and run the risk of experiencing negative effects like daytime fatigue. For seniors, eight to ten glasses of liquid should be consumed daily.

Incorporating these types of food in your daily diet, along with daily physical activity, will surely improve and strengthen your immune system as you age into your golden years and beyond. Let’s start eating smarter and healthier!

In Need of Assistance?

If you can’t handle preparing these healthy foods into your everyday meals, don’t worry! Unified Pledge’s in-home senior care service is always ready to assist you.

Unified Pledge Home Health provides a FREE consultation. Talk to them about your situation and explore your options.

A reputable home health agency will perform a complementary in-home care assessment done by a registered nurse. In doing so, they can create a personalized health care plan. Additionally, they also provide a high level of service for skilled medical care based on the physician's order.

Hiring professionals from Unified Pledge comes with the following advantages:

  • Level II FBI background checks of all staff

  • Driving history checks

  • Constant communication to patients, family, and care team

  • Registered Nurse supervision is ongoing with every care plan

Contact us today for a FREE consultation by a Supervisory Nurse at 561-910-8770.



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