Foods that Boost Your Immunity

If you are like me, you are trying to do all the “right” things to avoid getting the FLU.
Your hands are super dry from all the hand washing.
You’ve avoided at least one or two public events for fear that you might encounter someone who is “possibly” sick.
And what about traveling?  It’s even more stressfull. This past month, I traveled on a train and a plane and felt obsessed about touching any surfaces and carefully chose my “seat” mate.
But, even after doing all the right things to avoid contracting the flu, it turns out the strength of our “immune” system maybe the determining factor in whether it happens to us.
And it turns out…
Some refer to them as “superfoods”* or “nutrient-rich” food that can help you stay healthy.


Citrus fruits such as oranges and limes have high vitamin C content.  They are also rich in Antioxidants which are beneficial for the immune system.


Vegetables come loaded with fiber and nutrients and are some of the healthiest foods on the planet. Green leafy vegetables like spinach, broccoli, and cabbages are loaded with essential vitamins and antioxidants that boost immune system functioning.


Yogurt is packed full of good bacteria that helps with digestion and in turn help with your immune system. These are otherwise known as probiotics and aid the immune system in fighting harmful infections and bad bacteria.  Please do choose organic yogurt whenever possible. And if you don’t eat dairy, coconut yogurt is a great alternative.


Nuts like almonds, peanuts, and walnuts are great sources of fats. They also contain vitamin E and zinc along with a good amount of antioxidants. They are also versatile and easy to mix with different foods.

To optimize digestibility of nuts and seeds, soak and dehydrate them first.  And all nuts and seeds can be easily made into delicious Homemade Nut or Seed Butter.


Fatty fish like tuna and salmon are excellent sources of omega three fats. These healthy fats improve white blood cell activity. This once again helps shore up the immune system.


Blueberries are famous for their high antioxidant content, but almost all berries are very healthy.

They contain flavonoids and phytochemicals, which are powerful antioxidants. Berries are versatile and can be used to make a range of healthy smoothies, desserts and more for your kids.

Some great ways to get more berries into your diet are: Berry Chia Pudding, Berry Cobbler and Superfood Popsicles.


Eggs are one of the most nutrient-rich foods on the planet. They are rich in protein and vital vitamins along with antioxidants. They also have essential fats making them a superfood. Eggs and dishes made from eggs make a perfect breakfast for you and your family.


While many aren’t very fond of peas, they are an extremely versatile food. Peas are another green food which is rich in antioxidants.  Carotenoids, polyphenols, phenolic acids, and flavonoids are some powerful antioxidants present in peas.


Garlic is famous for causing bad breath. However, it is also useful for fighting bacteria. Infections that affect the stomach through bad bacteria can be prevented by eating garlic. If you have children, try and get them used to the pungent flavor of garlic from a young age.  Peeling garlic can be a bother, of course, so here is a post on How to Easily Peel Garlic.


Sweet potatoes contain beta-carotene that is converted into vitamin A once ingested. Vitamin A helps maintain healthy skin.  Healthy skin is one of the first defense to protect against viruses and bacteria.


Honey makes a great alternative to sugar and can be added to a child or adult’s diet quite easily. This natural sweetener is packed with antioxidants and helps relieve allergies (when local honey is used).

So, when you are shopping for that next bottle of hand sanitizer… think about adding these foods to your cart!