These are the BEST Foods for Boosting Your Immune System

Kim T Blog

Bacteria - no matter how much of a germ freak you are, you're bathing in it. And whether or not the infectious organisms lead to disease is up to body’s immune system. The immune system is network of organs, cells, and proteins that work together to protect the body from harmful viruses and bacteria. Your immune system loves you and does its very best to keep you healthy and alive, so its time to start giving it some love back by including immune-boosting foods in your diet.

1. Elderberry

As evidenced by research, Elderberry has demonstrated to help treat the symptoms of the common cold and the flu. If taken within 48 hours of onset of flu symptoms, in can shorten the life of the flu by as much as 4 days!

How to use it: Elderberry is sold in health food stores in many forms, such as tea, liquid, or powder form. You can either buy teabags or you can purchase dried berries or flowers and make a tea by combining one tablespoon of berries or flowers with eight ounces of water.


2. Oysters

Oysters contain zinc, which help the body create and activate white blood cells (key players in immune response). It also assists your immune system with healing wounds.

3. Herbal Tea

Herbal teas allow you to get the amazing health benefits of herbs in a convenient and warming beverage. Hot herbal tea varieties deliver polyphenols and flavonoids; these are antioxidants that seek out cell-damaging free radicals in the body and destroy them. Try Ecinacea or Ginger tea next time you feel a cold coming on!

How to use it: Tea is best consumed hot and freshly brewed, without the addition of any milk, cream, or sugar, as sugar actually weakens the immune system.

4. Garlic

This widely used ingredient packs a ton of nutrition. Garlic can act as an antibacterial, antiviral, and anti-fungal. To reap real benefits, there's a caveat; you have to use raw garlic, because the enzymes that create the immune boosting benefits are destroyed by heat/acid.

How to use it: finely mince garlic and add it to an array of dishes as a final garnish to keep it raw. If you can not stand raw garlic, mince it and then let it sit for 10 minutes. This will allow the enzymes to do their magic that provides the health benefits, and then add to dishes towards the last few minutes of cooking to minimize the amount of heat it is exposed to.

5. Miso

A Japanese seasoning made of fermented soybeans. Because the soybeans are fermented, miso contains probiotics, the "good" bacteria that builds the disease fighting bacteria army in your gut.

How to use it: Buy it in a white paste form and add to sauces or soups

6. Ginger

An excellent source of antioxidants that also soothes stomach discomfort if you've already come down with something.

How to use it: Add ginger to stir fries or steep it in hot water to make tea. The antioxidants work best in your body when you get them straight from fresh fruits/veggies. Another great way to use is to make ginger lemon water by squeezing a whole lemon's juice into a glass of water, grate ginger and squeeze it between your finger tips to juice into the glass.

7. Bone Broth

Your body craves chicken soup for a reason when you are sick! Bone broth is revolutionary when it comes to boosting your immune function and overall wellness.  Properties of bone broth help with healthy bacteria growth in the gut, soothes the digestive system, decreases inflammation, and its steam relieves stuffy sinuses.

How to use it: Purchase an organic bone broth from your grocery store and use it as a base for soups/stews, or make your own!

8. Acai Berry

This fruit is packed with antioxidants and anthocyanins which play a role in building a healthy immune system.

How to use it: Purchase frozen acai puree and blend it into smoothies, homemade or homemade acai bowls. Additionally you can buy whole acai berries and eat them on yogurt.


If you want an easy, convenient way to boost your immune system all year long, try our Nutrish Mix Immunity which is packed with immune boosting properties, many of which have been described above!