Best Immune Boosting Foods (Top 5 Favorites!)

Even without a global pandemic, staying healthy is important, and a simple, natural way is with immune boosting foods. Yes, that’s right. you don’t need to look further than Mother Nature to get the important nutrients, vitamins and minerals your body needs to fight off unwanted colds and viruses.

And a strong diet of organic, whole REAL foods brings extra benefits too, both inside and out, like clearer skin, stronger workout endurance, better brain function and less stress (yes, please!). I’ve rounded up my most delish ingredients to supercharge your plate and your body’s defenses at the same time, my Top 5 best immune boosting foods. 

Before we dive into the list, let’s cover some honorable mentions.

While these lifestyle habits may seem basic, they are tried-and-true classics that will naturally help you strengthen your immune system… and simple steps people often overlook when they get super busy. 

1. Sleep – Sleep and immunity are so closely related, ladies. Ever pull an all-nighter and wake up the next morning with a sore throat and a headache? Yep, poor sleep quality is linked to a higher susceptibility to sickness, so make sure to head to bed at a consistent time each night—even when you’re under a deadline or not feelin’ it—to ensure you get enough ZZZs.
   
2. Eat Mostly Plants – I’ll cover more on this later, but our immune system is housed in our gut. The fiber in plant food feeds your gut biome, AKA the healthy bacteria that aids digestion and the absorption of all the good stuff in what you eat. So, by strengthening your gut, you will naturally strengthen your immune system. Win-win!
   
3. Drink Lots of Water – Shout it from the rooftops, babes! Literally every single organ (including your skin) and function in your body depends on water, so why are you depriving your body of what it really wants? Forget diamonds – H2O is a girl’s best friend! 
   
4. Eat Healthy Fats – Again, I’ll expand on this topic in a minute, but consuming healthy fats reduces inflammation in your body, leaving those valuable immune system resources to fight infections instead.  Just another reason to enjoy an avocado every once in a while! 
   
5. Move Your Bootie – Regular, moderate dance breaks – er, exercise, keeps your body limber, may reduce inflammation and helps your immune cells regenerate regularly. 😉

Now, here are my Top 5 favorite best immune boosting foods to add into your diet.

Sea Veggies

Rich in life-giving nutrients drawn in from the ocean and sun, sea vegetables help remove heavy metals, detoxify the body of radioactive iodine, and provide numerous trace minerals. They also regulate immunity, and decrease the risk of cancer. Whew, what a list! Basically, seaweeds benefit the entire body. They are especially excellent for the thyroid, immune system, adrenals, and hormone function. 

Ingredients to try: kelp, dulse, nori, hijiki, bladderwrack, and chlorella

Shrooms

They’re not just for college stoners anymore! High in polysaccharides and super immune enhancing components, medicinal mushrooms are one of the most intelligent adaptogenic herb/superfoods on the planet! They have also been proven effective in healing cancer and a variety of other ailments. Don’t worry, we’ll be talking more about shrooms in the next few weeks!

Ingredients to try: reishi, chaga, cordyceps, maitake, shiitake, lion’s mane 

Blueberries

Blueberries contain a flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. A 2016 study noted that flavonoids play an essential role in the respiratory tract’s immune defense system. That means that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection, or common cold.

Dark Leafy Greens

You know I love my greens!  My fav’s like kale, spinach and arugula contain so many essential nutrients and antioxidants such as flavonoids, carotenoids, Vitamin C and Vitamin E — all of which help boost your immune system. 

They are also excellent sources of beta carotene, which helps reduce inflammation and increase disease-fighting cells. And since beta carotene converts to the fat-soluble vitamin A, it’s a good idea to pair dark, leafy greens with a healthy fat like nuts for best absorption.

P.S. Almonds are also a great immune boosting food and an excellent source of those healthy fats I mentioned earlier!

Garlic

I indulge in garlic goodness every day! It’s so easy to incorporate into your daily meals. Add it to your morning eggs or sauteed greens, mix it into an afternoon stir fry or simple salad dressing, or roast it with veggies or chicken. Yum!

It really goes with everything, but if you’re not a fan, you can also take a garlic supplement to still reap the benefits without the breath enhancements, haha. 

The compounds in garlic naturally destroy bacteria and infection, which obviously helps support your immune system. So I suggest my clients eat garlic regularly to help reduce the risk of becoming sick and/or staying sick.

Which of these immune boosting foods is your favorite? Is there one that you were surprised to learn was so beneficial? Try one (or them all) in a meal this week and post a picture in the Badass Beauty Club on Facebook. 

LOVE + happy noshing!