Eating nutrient-dense, immune-boosting foods is one of the best ways to support your immune health. In general, low sugar, phytonutrient rich herbs, fruit and vegetables, fermented foods and healthy fats are the best immune supporting foods to include in your diet. Here are a list of my top 8 foods to incorporate for robust immune health.
I recommend getting at least 3 servings of one or more of these in your diet daily and try to incorporate all of these in your diet throughout the week if possible. If you have a food sensitivity or allergy to one of these foods or herbs than be sure to avoid that and focus on the others.
Lemons & Limes
When it comes to immune health, chances are, vitamin C is the first thing that comes to mind. Vitamin C is a powerful immune-boosting vitamin that can fight infections and help prevent illness. It helps to build up your immune system and support your immune health.
Some of the best sources of vitamin C are citrus fruits, in particularly, lemon and lime. Lemon and lime are so easy to use. You can squeeze it into just about any juice, meal, dressing, dip, or salad for extra flavor. I also recommend adding some lemon or lime juice into your water for extra immune health, detoxifying, and metabolism-boosting benefits.
Bone Broth
Bone broth is a delicious and nutritious liquid made from brewed bones and connective tissues of cow, chicken, or even fish. It is incredibly rich in minerals and vitamins that may boost your immune health. Some of the benefits of bone broth come from bone marrow which helps provide the raw materials for healthy blood cells and immune development.
Therefore, bone broth is great for those with inflammation and immune health issues. It is fantastic for your digestion and joints as well. It may also support your sleep.
Incorporating bone broth into your day is simple. You can drink it at any time of your day or even use it as a meal replacement. You may make homemade bone by using this recipe or you can buy organic bone broth at health food stores and online.
Mushrooms
Besides their powerful immune health benefits, one of the best things about mushrooms is that there are so many kinds of them. Of course, you know portabella mushrooms in some of your childhood favorites. But there is more to mushrooms than that. There are many kinds of mushrooms that are considered superfoods for their potent health benefits. Eastern medicine has been using these medicinal mushrooms for thousands of years for their immune health and other health benefits.
Reishi is one of the most popular mushrooms for supporting your sleep, mood, and immune health. Chaga may reduce inflammation and as a result, it may support your immune health. Turkey tail is incredibly known for its antioxidant benefits and immune health support. Lion’s mane is great for immune health. Cordyceps is fantastic for energy. Using these mushrooms is easy. Just add them to your morning smoothies, a cup of coffee, or stir-fry.
Garlic & Onions
Garlic and onions are close relatives with similar benefits. They are found in just about every cuisine and culture around the world. They have been used to fight infections for thousands of years. They are powerful foods that are incredibly anti-inflammatory and beneficial for your immune health. Learn more about the benefits of onions here.
Garlic and onions are versatile and easy to use. They can be enjoyed both raw and cooked. Add them to your salads, vegetable stir-fries, baked vegetables, meat dishes, dips, dressings, sauces, and soups.
Olive Oil
Olive oil has been used throughout the Mediterranean. It’s also one of the favorite oils in the US for cooking, dressings, and dipping. It is rich in healthy monosaturated fats. It is rich in antioxidants, incredibly anti-inflammatory, and fantastic for your immune health. Research has shown that it olive oil may boost your immune health, lower the risk of infections, and protective against immune-mediated inflammatory responses (21, 22).
I recommend that you choose extra-virgin olive oil. Olive oil is fantastic when consuming raw. It provides a fantastic aroma and flavor to any salad dressing or dipping sauce. It is perfect for making stir-fries or bakes vegetables as well.
Apple Cider Vinegar
Apple vinegar is a type of vinegar that’s created from the fermented, unstrained juice of crushed apples. It is a highly acidic substance with a potent, distinct smell that may remind you of aged wine.
It may be one of the most versatile foods in your kitchen that may used both internally and externally for your health, as well as a natural cleaning or beauty product. It is high in vitamin C, vitamin E, antioxidants, a probiotic-benefits. Research has shown that it is highly beneficial for your immune health and may help with congestion and colds
I recommend adding apple cider vinegar to your water in the morning for extra immune health benefits. If you struggle with acid reflux, you may try apple cider vinegar water in the morning. For colds, mix 1 part apple cider vinegar with 5 to 6 parts of water and 2 to 3 tablespoon of organic, raw honey.
Ginger
Ginger has been used for thousands of years in Asia for its natural healing properties. It quickly made its way to Europe and other parts of the world as a natural remedy and flavorful spice. Research has shown that ginger has powerful antioxidant and anti-inflammatory benefits. It may help to decrease inflammation, boost your immune health, improve sore throat, reduce pain, and improve your digestion.
You can find ginger at any grocery or health food store, and find ground ginger in any spice aisle. Flavor any of your soups, dishes, and salads with a bit of ginger. Add it to your green juices and smoothies.
Make ginger tea for further immune health boost by boiling 2 tablespoon of ginger root in 1.5 – 2 cups of water for 10 to 15 minutes. Add a tablespoon of lemon juice for further immune health support.
Macadamia Nuts
These nuts are packed with numerous health-benefiting nutrients, minerals, antioxidants and vitamins that are essential for a fat-burning metabolism.
Most nuts are very high in Omega-6 fats, which can be inflammatory and unhealthy in large amounts. But macadamias are much, much lower, which is why they are less likely to cause inflammation.
Macadamia nuts are high in monounsaturated fatty acids. Studies suggest that monounsaturated fats in the diet help lower total as well as LDL (bad) cholesterol and increase HDL (good) cholesterol levels in the blood.
Coconut Water
Coconut water is one of the BEST ways to energize your workouts AND replenish yourself after your workouts.
Coconut water contains electrolytes superior to normal water, minerals Magnesium, Calcium, and Potassium are in abundance in coconut water. One fascinating property of coconut water vs. normal water is that the electrolyte content closely resembles that of human blood plasma, your blood plasma, as I’m fairly certain ONLY humans are reading this.
Organ health is vital for all metabolic functions to work optimally, including fat loss and overall health. Does coconut water positively affect the organs? Why, yes it does.
I generally avoid brands that are “Made From Concentrate” as well as actively drink 100% coconut water that is “Pulp-Free.” The pulp CAN be disruptive to digestion, which slows down during workouts and times of stress.
Top Immune Health Supplements
Living a busy life in a fast-paced world can seriously compromise your immune health. You can use all the help you can get. This is why I recommend that you support your immune health with these immune supplements.
Glutathione
Glutathione fights against cellular toxins. It helps to protect your body against disease, toxins, viruses, pollutants, radiation, drugs, and oxidative stress and helps to repair free radical damage. The most absorbable form of glutathione is the S-acetyl glutathione compound, which moves through the digestive system without compromise and goes right into the cells where it helps to modulate the immune system and control inflammation.
Vitamin D For Immune Health
Vitamin D is an important vitamin that more resembles a hormone than a vitamin considering its function in your body. Vitamin D boosts up our natural T Helper cells. These T helper cells work to suppress inflammation and modulate the immune response so it is more effective at combating pathogens.
Being out on the sun is the ideal way to boost your vitamin D levels. You can also use certain foods such as egg yolk, organ meats, grass-fed butter and salmon but the levels are too low to have a really strong impact.
I recommend that you take roughly 1,000 IU’s of Vitamin D per 25 lbs of body weight as a maintenance dosage. For an advanced dosage to raise your levels quickly, I recommend 2,000 IU’s of vitamin D per 25 lbs of body weight. I recommend taking vitamin D with a proper amount of vitamin K2 as these nutrients work in synergy to enhance calcium metabolism, bone & cardiovascular health. This is why we created our Vitamin D3/K2 Power supplement.
Zinc For Immune Health
Zinc is one of the most common nutrient deficiencies in modernized countries and is a necessary nutrient for optimal immune health. Experts predict that almost 2 billion people which is roughly 25% of the world’s population is deficient in zinc
Zinc is critical for balancing your immune system and to reduce immunological stress and improves immune coordination. I recommend one capsule of Zinc Charge once a day with food. For advanced support, take two capsules once or twice a day with food.
Probiotics For Immune Health
If your gut health is compromised and your gut microbial flora is imbalanced, it can throw off your immunity and creates a state of chronic inflammation. This is why I recommend probiotics. Supporting your gut health is the basis of supporting your immune health.
Probiotics contains a powerful array of soil-based organisms, prebiotic superfoods, and humic and fulvic acids to reduce yeast overgrowth and repopulate the gut effectively with healthy microbes. Take two capsules a day to support your gut and immune health.
