Enhancing Immunity: Top 20 Immune-Boosting Foods

With winter in full swing and so too the cold and flu season, protecting and enhancing your immune system is high on many people’s priority list. A strong immune system is the key to keeping illnesses at bay, helping you recover faster and maintaining overall health. Diet and a healthy gut microbiome play a crucial role in boosting immunity, alongside a variety of other healthy habits including good sleep, optimal sun exposure, exercise and stress management. Integrating nutrient-rich foods into our daily diet helps the body to build a protective response and fight off pathogens. In this blog we explore the top 20 immune-boosting foods and how a couple of our biggest selling blends, particularly Blend11 and Greens+Aloe, can help support a healthy immune system.

 
Top 20 Immune-Boosting Foods

Vitamin C - Fruits

Vitamin C is vital to good immune function because it supports the production of white blood cells, which help protect the body against infections and promote the healing of wounds. It’s one of the main nutrients for keeping our connective tissue healthy (which means all round healthier skin, blood vessels, circulation & mucous membrane function). Vitamin C keeps infections down and radiance up!

1. Citrus Fruits

Loaded with Vitamin C, fruits like oranges, grapefruits, limes and lemons help increase the production of white blood cells, which are key in fighting infections.

2. Kiwi

Kiwi deserves a special mention as it is naturally full of a ton of essential nutrients, including folate, potassium, vitamin K and vitamin C. Also low FODMAP and a great constipation reliever, so perfect with Blend11!

3. Papaya

Another fruit loaded with vitamin C, papaya also has a digestive enzyme called papain that has anti-inflammatory and digestive benefits.

4. Red Capsicum

Surpassing even citrus fruits in Vitamin C, red capsicum are also rich in beta-carotene, which the body converts into Vitamin A. Note - green & yellow are not as rich.

 

Beta Carotene - Root Vegetables & Greens

Beta carotene is essential for immune function as it acts as a precursor to vitamin A, which is crucial for maintaining the integrity of the skin and mucous membranes that serve as the body's first line of defence against pathogens.

5. Broccoli

Packed with betacarotene, C, and E, as well as fibre, sulforophane and many other immune enhancing antioxidants, broccoli needs a place on your plate.

6. Spinach

Not only rich in vitamin C, but it’s also packed with numerous antioxidants and beta carotene, which both increase the infection-fighting ability of our immune systems.

7. Sweet Potatoes

Rich in beta carotene (gives the orange colour), and is crucial for healthy skin and immune function.

8. Garlic

Known for its infection-fighting capabilities, garlic’s immune-boosting properties are tied to its heavy concentration of sulphur-containing compounds.

 

Vitamin E - Nuts and Seeds

Vitamin E is vital to good immune function because it acts as a powerful antioxidant that helps protect immune cells from damage caused by free radicals, thereby enhancing the body's ability to fight off infections and diseases. Also needed to maintain a healthy cardiovascular system (therefore the blood vessels that supply nutrients and oxygen to all cells).

9. Almonds

When it comes to preventing and fighting off colds, vitamin E doesn’t get the same credit as vitamin C, yet vitamin E is key to a healthy immune system - almonds are a great source.

10. Sunflower Seeds

Full of nutrients, including phosphorus, magnesium, and vitamin B6, but also incredibly high in vitamin E, a powerful immune and circulatory supporting antioxidant.

 

Vitamin D

Vitamin D is vital to good immune function because it helps regulate the immune system, enhancing the pathogen-fighting effects of monocytes and macrophages—white blood cells that are crucial components of immune defense—and decreasing inflammation. Sunshine is the simplest way to get plenty - but if you’re not getting enough (like most of us), put these on your food shopping list:

11. Salmon

As well as being a good source of Zinc, salmon is also high in Omega-3 fatty acids and one of the few rich food sources of Vitamin D - vital for healthy immune function. Also cod liver oil if you’d rather drink it / swallow a capsule, or try sardines or mackerel.

12 . Eggs

If you can’t do oily fish, egg yolk from chickens raised outdoors / allowed to roam in sunny pastures contain vitamin D. The caged, indoor farmed varieties contain much less - another great reason to support happy outdoor dwelling chickens, your immune system will thank you!
 

Probiotic Rich Foods

Probiotics help with good immune function by promoting a healthy gut microbiota, which supports the immune system by enhancing the barrier function of the intestinal lining and stimulating the production of protective immune responses against pathogens.

13. Yoghurt

Look for yoghurts that have "live and active cultures" printed on the label, like many Greek yoghurts. These cultures may support your gut microbiome and immune system to help fight diseases.

14. Sauerkraut and Kimchi

Fermented veg that are not only rich in vitamin C, but also contain probiotics that help with immune function.

 

Antioxidants

Antioxidants help with good immune function by neutralising harmful free radicals in the body, thereby protecting immune cells from oxidative stress and supporting their optimal functioning in combating infections.

15. Green Tea

Packed with flavonoids, a type of antioxidant, green tea also has high levels of epigallocatechin gallate (EGCG), another powerful antioxidant.

16. Cacao and Dark Chocolate

Cacao and dark chocolate contain an antioxidant called theobromine which helps to boost the immune system by protecting the body's cells from free radicals.

 

Foods With Anti-Inflammatory Properties

Foods with anti-inflammatory properties help with good immune function by reducing systemic inflammation, which can otherwise compromise the immune system's ability to respond effectively to infections and maintain overall health.

17. Ginger

Another ingredient known for its anti-inflammatory and antioxidative properties, helping to decrease inflammation and promote immune health.

18. Turmeric

A key ingredient in many curries, this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.

 

Vitamin B6 & Zinc

Vitamin B and zinc are crucial to good immune function because they play key roles in the production and activation of immune cells, enhancing the body's ability to defend against infections and heal wounds.

19. Poultry

High in vitamin B6, which is vital to the formation of new and healthy red blood cells.

20. Shellfish

Certain types like oysters, lobsters, crabs and mussels are rich in zinc, which our immune system relies on for optimal function. If you are prone to frequent or long lasting infections, zinc rich foods are a dietary must.

 

Boosting Immunity with goodMix

Incorporating a wide variety of the top 20 immune-boosting foods into your diet will provide good support for your body this winter. For a more holistic approach to boosting your immune system naturally, take a read of Jeanie’s blog post covering everything from sleep to improving circulation.

 

To further enhance these benefits, consider integrating our Blend11 and Greens+Aloe into your daily routine.

 

Blend11 is a naturopath-designed breakfast seed mix that provides a rich source of prebiotics, diverse dietary fibre and supports production of the short chain fatty acid butyrate (all known for their immune-boosting properties). Adding a scoop of Blend11 to your breakfast can kickstart your day by supporting gut health, which is very closely linked to immune function. Look after your gut microbes, and they will look after you!

 

A quality supergreen supplement, like Greens+Aloe can help not only with supplying the many nutrients required for immunity, but with supporting good gut flora & a healthy gut lining. The right nutrition, plus gut support = stronger immunity. (Plus loads of sideline benefits including better metabolism, energy and skin!)

 
What we eat can play a vital role in influencing our immune system and certain foods definitely help reduce the risk and severity of infections if you’re unlucky enough to succumb to a virus this flu season. Try to incorporate as many fresh, whole foods into your diet and reduce the ultra-processed junk food. Remember, a strong immune system starts with good nutrition and supporting your gut health.