Food That Boost Immunity

Food that boost immunityNow that it is getting cooler outside and the common cold is beginning to spread it is especially important to keep your immune system healthy and ready to fight anything that wants to attack.

Maintaining a healthy immune system means you are helping prevent infections and germs from invading your lymph nodes, cells and organs. A healthy fuctioning immune system also aids in warding off digestive complications, fatigue, allergies, and horrible illnesses such as cancer.

Weather change is not the only issue that can contribute to a weakened immune system. Lack of sleep, emotional stress, the use of too many antibiotics, lack of exercise, overexposure to toxins from the environment as well as a poor diet and hygiene are also contibutors to a weakened immune system.

Luckily, you can help boost your immune system by dedicating yourself to a healthy lifestyle eating habit.

Foods That Boost Your Immune System

  • Probiotic Yogart or Kefir – Eating probiotic yogarts daily helps with the development of white blood cells which help decrease the possibility and/or duration of infections.
  • Tumeric – I love this stuff! I add it to eggs, chicken, potatoes as well as warm water with cinnamon and honey for a comforting, healthy tea. Tumeric aids in the resistance to infections.
  • Garlic – Look here for the very important reasons why garlic should be a staple in your life. Try to eat 2 – 3 raw cloves (either whole or minced on food) a day to receive immunity boosting benefits.
  • Green Tea – Green tea is filled with antioxidants to help fight free-radical damage. Aim to drink 3 cups a day. More reasons here to drink this powerful tea!
  • Ginger – Ginger is good for blood circulation as well as having the ability to break down toxins gathered in the body. Eat it whole, crushed in food or drink it as a tea at least once a day to help boost your immunity.
  • Lemons – Squeeze that lemon over your food or into a cup of warm water for your body to absorb the vitamin C it needs to fight off infections. Want to learn more about the benefits of lemon water? Read this!
  • Cranberries – Cranberries are known to have great andFood that boost immunity powerful antioxidant, antiviral and anticancer properties…need I say more!?
  • Mushrooms – Mushrooms are rich in fiber, B vitamins, calcium and vitamin C to name a few, which all help maintain a healthy immune system.
  • Raw Broccoli – This is one of the healthiest vegetables for your body because it is loaded with vitamins and minerals that have the power to fight off infection. Cooking broccoli can take away its super powers, so it is best to eat it raw.
  • Citrus – This is something you want to eat daily whether you have a cold or not to keep your immune system tip-top. Vitamin C increases white blood cell production which keeps infections at bay.
  • Hot Liquid Chicken Soup –  The hot liquid from this Food that boost immunitysoup clears nasal passages and kills off bad bacteria.
  • Carrots – The beta-carotene in carrots helps support the respiratory and intestinal tract making it more difficult for bad bacteria to enter the bloodstream.

So there you have it! Try out your local Farmers Market or go straight to the produce section of your food store and take this list with you. Try out different recipes or eat them as is. Just make sure to keep a healthy eating habit so you can keep a healthy immune system.

Be Happy, Stay Healthy!

Rachel Grace


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  1. stan says:

    Hi Rachel, I am interested in using tumeric in cooking to help with inflammation and blood pressure, is there a particular type of tumeric you would recommend?



    • Rachel Grace says:

      Hi Stan! Tumeric works wonders on inflammation so I am sure you will feel better after adding this little gem to your food. I have to say I have used the McCormic Ground Turmeric for years and am very happy with it. Best of luck and stay healthy!

  2. Josephine Crawford says:

    Hi Rachel, lovely site, and great information. Once again it boils down to plant-based foods to make us well. I grew with the older folks always recommending chicken soup for the flu as well. Is it because of the vegetables why it also is good for the immune system?

    I also love garlic and I see where you recommend having this as well. I get a stomach burn from raw garlic. Do you have any suggestions that maybe could help?

    • Rachel Grace says:

      Thank you so much Josephine! Yes, chicken soup is great because of the rooted veggies but also because the heat and natural spices from the broth help clear nasel passages making it easier to breathe. I also completely understand what you are saying about the raw garlic burn…I get the burn too. This may sound like a weird/gross thing to put in your system right after eating garlic but milk honestly helps soothe the burn because it coats the stomach lining nicely. Hope that was helpful! Please visit again soon 🙂

  3. Sarah says:

    I’ve been meaning to get some tumeric for ages because I knew it was great for you. But I’ve always wondered where to get kefir. Is that something you can order online? I’ve never seen it in my area. Maybe I’m shopping in the wrong places. 🙂

    • Rachel Grace says:

      Thank you for writing to me Sarah! I usually have luck finding kefir in my local supermarket by the refrigerated section. If you have a local cooperative food market they may have it there as well. Hope you are able to find it!

  4. Mike says:

    Timely post, Rachel and great tips as we move into the cold/flu season. I haven’t tried tumeric but have heard many good things about it. You mention adding it to many foods – how would you describe the taste?

    • Rachel Grace says:

      Hi Mike! Tumeric is a common ingredient used with most Asian dishes. I’m not sure if you have tasted saffron but some would agree it is a good replacement for that because it has a similar taste. The taste tends to adapt to what type of food you put it on. My kids eat it in their scrambled eggs, I like it on my baked chicken.

      • Helen Doyle says:

        Rachel, my good friends over here have the Australian saffron growers network. The saffron has been substantially tested to meet quality assurance standards. I find it doesn’t really replace or can be replaced by good turmeric. The taste is different. But the colour is similar with turmeric being more orange. I suppose it depends on where it is grown.

  5. Dinh says:

    I’ve already got a cold this season so I’ve had lots of chicken soup!
    I make it the Asian way, chicken, garlic, veggies and ginger. The ginger really helps clear my nasal passages.
    I try to eat a fresh orange a day now, is that a good substitute for lemon?

  6. Lawrence says:

    Hey there =)

    I’m so glad to have came across this post because it is just what I required to read.

    It really hit home with me when you said that as the weather gete colder, we need to focus on building our immunity.

    Thanks very much for this =)

  7. Steve says:

    Very useful article,
    When training my immune system can get really run down and I end up picking up all sorts of colds and viruses. Great to know some foods that will really help boost it.
    Thanks so much

  8. Kevin Bulmer says:

    Hi Rachel.,

    What a great resource! Tumeric keeps coming up with articles I’m seeing recently, and I’d have never thought of it. But it sure sounds like it’s something worth looking into further.

    All of these are great suggestion. We’re about to head into the winter here in Ontario, Canada and a warm cup of lemon water sounds like a good habit to start about now.

    Great work. Keep it up!

    Be well,


  9. Enid says:

    I love raw pecans! People should find lots of real foods to eat. White flour and sugar depress your body’s abilities…and food as God created it will help your body thrive.

  10. Helen Doyle says:

    Rachel, what people need to do is investigate whether their area is conducive to growing turmeric. It is fantastically easy to grow as is ginger. The two are botanically related and they do look similar as plants but the rhizomes look different.

    A friend gave my partner a small finger length of turmeric to try out, which we did.

    The next year I noticed a strangely familiar plant growing. It had a similar leaf structure to ginger but wasn’t arranged the same.

    So I didn’t weed it out. I finally couldn’t stand it any longer so gently dusted off the covering soil. What I found was a bunch of orange ‘fingers’ growing off a central root. Now the skin (an extremely small piece) of that original small piece had gone in the compost. The plant grew from that.

    If you want to dry it you boil it first, dry it out and grind it.

    If you want to use it fresh, a word of warning. EVERYTHING TURNS ORANGE!

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