Improving Your Immunity


Different types of foods have different benefits for your health and wellness. Which is why it’s important to eat a verity of foods that include all the colors of the rainbow.

Here is a list of foods to keep your body and immune system strong and healthy.

Citrus Fruits: Not only delicious, citrus fruits are loaded with vitamin C, a key immune boosting vitamin and helpful in fighting infection.

Add these nutritious citrus fruits to your shopping list: oranges, lemons, limes, grapefruit, clementine’s, blood oranges, tangerines.

Cruciferous Vegetables such as Broccoli: Especially lightly cooked or sprouted broccoli, contain Vitamins A, C, and E, as well as sulforaphane, a sulfur-rich compound that’s been shown to have numerous immune boosting health benefits.

A word of caution here is to get the most benefit from eating vegetables is to be sure not to overcook them.

Button Mushrooms: This mushroom gives you the mineral selenium as well as the vitamin b’s riboflavin and niacin.

They also promote your body’s production of pathogen fighting proteins.

Garlic: Used in many cuisines around the world, garlic is another sulfur-rich root vegetable that contains the immune boosting substance, allicin.

Oysters: Oysters are an excellent source of zinc and iron and also contain vitamin A.

Zinc: helps to create and activate white blood cells as well as helping heal wounds making it a great way to keep your skin healthy.

Turmeric: Often used in curries, this root contains high concentrations of curcumin, widely known to be anti-inflammatory. Sprinkle turmeric on vegetables you are roasting for an immune boost.

Turmeric is dark yellow in color. Only ¼ of a teaspoon delivers the benefits of reducing inflammation. You can add it to meats, sprinkle on eggs, and add to tuna or chicken salads. Adding black pepper improves the absorption of the beneficial nutrients.

Green Tea: This refreshing tea also contains the amino acid L-theanine, which is believed to support the production of disease fighting T-cells. Replace your cup of coffee with a hot or iced green tea each day.

Watermelon: This refreshing fruit has the antioxidant of glutathione when ripe. It helps strengthen the immune system to fight off infections.

It is also a great source of Lycopene, which is the source of its red color, but also helps fight inflammation and respiratory issues.

Spinach: It’s a “super food” because it has folate in it that helps our bodies make new cells and to repair DNA.

Spinach also has fiber antioxidants like Vitamin C.

Ginger: With a high concentration of antioxidants, ginger is a powerful anti-inflammatory addition to your diet.


Different vitamins and supplements can help boost your body’s natural support system and keep your immune system strong.

Here are some of the top immune boosting vitamins and supplements that are important to have in your diet.

Vitamin C: Vitamin C is an antioxidant that works to protect cells from damage that’s caused by free radicals. Vitamin C also helps your body produce collagen which in turn helps improve the absorption of iron.

Some foods rich in vitamin C are oranges, strawberries, broccoli, kiwi, cauliflower, red bell peppers, and cantaloupe.

Vitamin A: An immune system regulator, vitamin A can help protect against infection.

Excellent sources of vitamin A include carrots, sweet potatoes, red bell peppers, and broccoli.

Vitamin D: Vitamin D is also known as a gift from the sun as it is absorbed into our body through the sun’s rays. Vitamin D is a hormone, but it also helps muscles move and maintains strong bones. It’s in 2 forms, D2 and D3 which both increase levels in the blood.

You can find vitamin D naturally in the sun or in foods like fatty fish, egg yolks, and cheese.

Vitamin B6: This is also called pyridoxine has a wide range of functions in the body. It plays a role in protein metabolism and you can find B6 in lots of multivitamins.

You can find Vitamin B6 in foods like milk, beef, eggs, fish, and poultry.

Vitamin E: Vitamin E is very important to immune system function and is considered a powerful antioxidant.

Some foods naturally rich in this vitamin include dark leafy greens, avocados, broccoli, hazelnuts, peanuts, almonds, and sunflower seeds.

Probiotics: They are known for supporting the digestive health, but some strains are good for your immune system. Probiotics are available as a dietary supplement or formulated with vitamin c, d, or zinc.

Prebiotics and Probiotic: Prebiotics are the fiber that feeds the probiotics such as apples, flaxseed and onions. Probiotics are the beneficial bacteria normally present in the gastrointestinal tract. Probiotics are also found in many foods such as Greek yogurt, sauerkraut, apple cider vinegar, kombucha, some protein bars, and also come supplement forms. They support various aspects of good health:

• Help relieve constipation and help prevent diarrhea

• Help with weight loss

• Improves memory

• Improves symptoms of anxiety and depression

• Boost immunity

• Reduces inflammation in the body.

Zinc: This vitamin is in the majority of the metabolic processes in the human body and plays a crucial role in carbohydrate metabolism, glucose utilization and insulin production. It also supports the body’s natural resistance to germs and bacteria.

Some foods rich in zinc are nuts, seeds, and legumes.


Spice it up: In clinical studies, repeated testing has shown Turmeric reduces inflammation. Other spices that have documented benefits in reducing inflammation include ginger, cloves and rosemary.

Omega-3- Fish containing Omega-3 fatty acids: can drastically improve chronic inflammation by consuming 2-3, 3oz. servings per week. Great sources are albacore tuna, rainbow trout, salmon, or supplement form.

Eat your veggies: Broccoli, cauliflower, and cabbage are good, low potassium vegetables that have anti-inflammatory properties. They also are a good source of fiber and nutrients that can improve your immune system.

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