Our immune system is our bodies most important defense, one we actually have control over. I have a list of the best immune system boosting foods & herbs for you that you can add to your daily diet.
Food and lifestyle choice have a great influence our immune system, so once again our choices matter.
Fresh fruits and vegetables are the high ranking immuun boosters along with regular, not too crazy exercise, hydration and reduced stress levels. Plan your meals in a way that you include a few of the best immune system boosting foods every day.
5 Immune Boosting Recipe Ideas Below this post.
no.1 Ginger
Ginger is a strong antioxidant that can naturally boost the immune system. Ginger also has antibacterial and anti-inflammatory properties, both welcome when fighting a flu.
I am a big fan of ginger tea with lemon and raw honey but also make ginger water, grated ginger with water in a jar in the fridge for overnight. Ginger can be used in many dishes, dressings and juices.
no.2 Turmeric
When we talk about the health benefits of turmeric we usually mean curcumin, the most active compound found in turmeric. It has many scientifically proven health benefits. It is a strong anti-inflammatory and antioxidant which can help boost your immune system. Try to add a dash of black pepper together with turmeric when used in a dish to enhance it’s bio-availability.
Try this Turmeric Dipping Sauce, add some turmeric to dressings or juice and on days when I don’t have any in my food I like to take these organic extra strength turmeric black pepper supplements to make sure I met my daily needs.
no.3 Garlic
Garlic’s immune-boosting properties come from a strong concentration of sulfur-containing compounds like allicin. Garlic has been used as a cold and flu preventative for ages. Raw garlic is where the power lies.
During the colder months I always have this concoction in my fridge. A mix of raw honey, grated ginger, hot pepper and garlic. Mix, leave on the counter for 8 hours, during this time it will become runnier. Store in the fridge and take a few tsp or more per day as needed. Pretty strong but works amazing.
no.4 Vitamin C rich foods
A daily high amount of vitamin C which is necessary to build up and keep our immune system strong. Vitamin C is a strong antioxidant and is also thought to increase the production of the infection fighting white blood cells. Vitamin C may help shorten the length of time and severity of your cold or flu. ( source )
Vitamin C is needed on a daily basis, our bodies can’t produce or store excess amounts for later usage. Vitamin C is very heat sensitive which means you need raw fruits and vegetables daily.
High vitamin C foods are from highest down,
- 1 medium red bell pepper
- 1 cup mango
- 1 medium green bell pepper
- 2 kiwis
- 1 cup papaya
- 1 cup strawberries
- 1 cup raw broccoli
- 1 cup kale
- 1 cup pineapple
- 1 cup cauliflower florets
- 1 cup brussel sprouts
- 1 medium grapefruit
- 1 medium orange
When an extra boost is needed I turn to Ester-C supplements, a natural, non-acidic type of vitamin C which is easily absorbed by the body.
no.5 Zinc
Zinc is a nutrient that plays a major roll in immunity. It is found in cells throughout the body and assists the immune system fight off bacteria and viruses. A high dosage of zinc when you feel a cold coming on can do wonders.
High zinc containing foods from highest to lower are,
- cashews
- oats
- chickpeas
- lentils
- almonds
- walnuts
- black beans
Foods are our daily defense line but when something slips through I like to have this ionic liquid zinc on hand.
no.6 Onions and other Flavonoid rich foods
Onions are a great source of immune-boosting nutrients like selenium, sulfur, zinc and vitamin C. They are also one of the best sources of quercetin, a potent flavonoid and antioxidant with antiviral properties. Studies have shown that people who regularly eat flavonoid rich foods are better protected against the common cold.
- onions, ginger, broccoli, asparagus, leafy greens
- black and green tea, red wine, chocolate
- celery, parsley, oregano, cilantro
- citrus
- red and purple fruits and vegetables like berries, grapes, cabbage, cherries
- tofu, tempeh, edamame
no.7 Orange foods
Beta-carotene is essential for normal growth and development, immune system function, skin and vision. Carrots, bell peppers, sweet potatoes, squash and other orange foods are packed with beta carotene and it is pretty easy to get the daily recommended amount covered with just a few portions of these foods.
no.8 Herbs
Herbs have strong anti-inflammatory properties and they can improve immune response and our bodies defense system. I often use a combination of three or four of these below at the same time. Herbs are amazing!
- Green Tea: Rich in powerful antioxidants called catechins, Green Tea is renowned for its strong anti-inflammatory properties that help improve immune response and bolster the body’s defense system.
- Licorice Root: Licorice Root contains glycyrrhizin, a potent anti-inflammatory compound that soothes inflammation and enhances the immune system’s ability to fight off infections.
- Astragalus: Known for its adaptogenic qualities, Astragalus has strong anti-inflammatory properties that not only reduce inflammation but also support immune function, helping the body defend against stress and illness.
- Cat’s Claw: Cat’s Claw is a powerful herb with anti-inflammatory and antioxidant properties that can help boost the immune system and protect the body against diseases.
- Lemon Balm: Lemon Balm is celebrated for its calming effects and its ability to reduce inflammation, while also enhancing immune function to protect against viral infections.
- Olive Leaf Extract: Olive Leaf Extract is packed with oleuropein, a compound with strong anti-inflammatory effects that support immune health and improve the body’s natural defense mechanisms.
- Elderberry Syrup: Elderberry Syrup is rich in flavonoids with potent anti-inflammatory and antiviral properties that strengthen the immune system and help the body ward off colds and flu.
no.9 Fermented Foods
Fermented foods rich in friendly bacteria can give a boost to our immune system. Studies found lactic acid bacteria produces D-phenyllactic acid in the gut spurring the immune system into action. ( source )
Examples of fermented foods are,
- sauerkraut
- kimchi
- kombucha
- tempeh
- miso
- probiotic yogurt
no.10 Mushrooms
Mushrooms are an amazing food, powering up our white blood cells and boost our immune systems. They are not strictly immune-stimulants or immune-suppressants, often times both, modulating our immune system.
Their immune boosting abilities are highly attributable to the high level of polysaccharides acting as nutrients to enhance our immune system.
You can cook with mushrooms or take a more concentrated amount in powder, tea or liquid form. Shiitake, maitake and reishi are great to use in dishes. Chaga mushroom is a powerful antioxidant and immune supporter.
no.11 Vitamin B6
Vitamin B-6 is vital for the formation of new red blood cells and is also an important part of many chemical reactions in the body.
Just two bananas and two cooked potatoes get you all the vitamin B6 you need in a day! Great vitamin B6 sources are,
- sweet potatoes
- bananas
- avocados
- potatoes
- pistachios
no.12 Vitamin E
Vitamin E is a strong antioxidant and is important in regulating and maintaining our immune system function. A 1/4 cup of almonds, about 23, delivers almost 50% of the daily needed vit.E. Other good plant based vit.E sources are,
- avocado
- dark leafy greens like spinach
- sunflower seeds
- almonds and other nuts
- butternut squash
- tomatoes
- mango
- chickpeas
There is so much to choose from, delicious fruits and vegetables for every day and every season. The best immune system boosting foods to keep our immunity high and working as it should. In need of an extra boost you can turn to the supplements I listed.
5 Immune-Boosting Recipe Ideas
Here are some simple, delicious recipe ideas featuring immune-boosting ingredients to help you get started:
1. Citrus Avocado Salad
Ingredients: Orange slices, avocado, raw spinach, pumpkin seeds, olive oil, lemon juice, salt, and pepper. Oranges are rich in vitamin C, while pumpkin seeds provide zinc—both essential for immune function.
2. Garlic and Turmeric Lentil Soup
Ingredients: Red lentils, garlic, turmeric, onions, carrots, vegetable broth, and raw, chopped spinach added in at the end before serving. Garlic, especially when raw, has antibacterial properties, turmeric reduces inflammation, and spinach is packed with vitamin C.
3. Ginger-Carrot Smoothie
Ingredients: Carrot juice, ginger, an orange, peeled and sectoned, a pinch of turmeric, and honey. Ginger and turmeric are powerful anti-inflammatories, while carrots are high in beta carotene. Frozen oranges make a smoothie deliciously creamy!
4. Roasted Veggie Bowl with Spinach and Mushrooms
Ingredients: Broccoli, sweet potatoes, mushrooms roasted in the oven served on a salad of fresh spinach. Dressed with olive oil, garlic, lemon juice, and sesame seeds. Mushrooms enhance the activity of white blood cells, while spinach and broccoli are loaded with vitamin C, zinc, and other nutrients that support the immune system.
5. Veggie Stir-Fry with Kimchi
Ingredients: Tofu, broccoli, carrots, garlic, ginger stir-fried with some tamari or soy sauce. Served with raw kimchi and a tsp. of sesame oil. Fermented foods like kimchi are rich in probiotics, which promote gut health, while broccoli and carrots provide immune-supporting vitamins and minerals. Don’t cook the kimchi but add it as a supplement to your stir-fry.
By incorporating these immune-boosting foods and recipes into your daily life, you can enhance your body’s natural defenses and enjoy a healthier lifestyle.
But remember,
a well-balanced diet combined with regular physical activity, adequate sleep, and stress management is key to maintaining a strong immune system.
Our bodies know what to do, we only have to give it the right tools and not sabotage the process.
Stay healthy,
Tina x
