Immune System: Top Immunity Boosting Foods


If you're battling fatigue, colds, flu, fever, aches or pains, it's a sure sign that your immunity is weak.

Your immune system is regularly tested with factors such as changes of season, emotional and work-related stress, travel, your surrounding environment and your lifestyle.

One of the first things you should do if your immune system is struggling, is to kick up your water and salt intake and to stop eating processed sugars and animal products.

The next step is to load up on foods like these from nature's table...

1. Citrus Fruits

Fruits such as oranges, mandarins, grapefruit, lemons and limes are jam-packed with vitamin C which as we all know is essential in helping to maintain the body’s defences and the clearing out of bacterial infections.

Just make sure that you only eat the fruits themselves OR their freshly squeezed juices in order to get as much of the immune-strengthening goodness as possible.  

Learn more in Fruit & Vegetable Juicing: What You Should Know

These wonderful fruits, particularly oranges are sadly one of those foods that frequently get slammed in the media for being too high in sugar. Although high in naturally-occurring sugar, this is in no way detrimental to your health and will not cause you to gain weight!

Instead, avoid packaged citrus juice “products” that contain sugar or preservatives of any kind as these additives will actually weaken your defences and over time can definitely lead to other more serious health issues!

2. Garlic

This white bulbous immune system warrior has too many healthy qualities to mention.

Not only does it protect the body from infections and illness, it’s actually great for cardiac health too and can even assist to lower blood pressure.

It’s most potent raw so crush it up fresh and mix it in with other whole foods for maximum benefit!

3. Ginger

One of Mother Nature's most powerful “antioxidants”, ginger is an incredible immune booster and works wonders for gut complaints as well!

Thanks to its ability to break down the accumulation of toxins in the body it helps to boost immune function and protects cells from getting damaged so it’s harder to get sick in the first place.

It also has the added advantage of stimulating digestion, bowel function and helps to relieve bloating, cramping and nausea!

4. Blueberries

In addition to their high levels of vitamin C, these beautiful and tasty little blue berries also contain a flavonoid called as “anthocyanin” which is known to be beneficial for immunity.

Recent studies indicate that consuming large amounts of plant flavonoids in general, such as the kind present in berries and other fruit also protect against colds and respiratory infections.

Learn more in Why Berries Are Nature’s True Vaccines

5. Turmeric & Tubers

High in a substance called “curcumin”, Turmeric is a yellow spice originating from a root that has been used for thousands of years for cooking and medicinal purposes.

Curcumin is a powerful antioxidant that not only posses immune-boosting properties but also strong anti-inflammatory effects.

Other root vegetables that grow under the ground, known as “tubers”, are also great for building up your defences. 

They’ll serve to strengthen your body, particularly during the colder months when higher water content foods go out of season and our bodies crave higher density, cooked food.

Some top choices include:

  • Sweet Potato
  • Pumpkin
  • Onions
  • Carrots
  • Parsnips

6. Raw Honey

One of nature’s most delicious and wholesome sweeteners is also able to stimulate the immune system thanks to it being packed full of polyphenols and phytochemicals from flower nectar.

In addition, recent research has indicated that it also contains a special type of probiotic specific to honeybees that is beneficial for immunity in humans.

Learn more in Why Raw Honey Is Beneficial To A Healthy Diet

7. Nature-Made Salt

Although not technically a “food” pure unrefined salt is a great ally for avoiding and overcoming infection, inflammation and viral overwhelm in your body.  Make sure you always add quality, “nature-made salts" to your food each day such as: 

Learn more in The Truth About Salt

Final Note

Aside from these immune-boosting superfoods, it’s also important to include a variety of plant-based whole foods in your diet to ensure optimal health and wellness in general. These will not only provide your body with all the nutrients it needs to function at its best, but also positively help with feeding your emotions.

Learn more in 10 Self Care Superfoods For Health & Healing

Remember, to always buy foods in their natural state or uncooked form and prepare them yourself wherever possible.  It’s also important to use organic produce where possible!

That way, you'll be keeping your 'house' as clean as possible, minimising the build-up of toxic overwhelm and boosting your immune system in preparation for when the flu season arrives.  

Learn more in Top Essential Oils For Colds, Flu, Immunity & Seasonal Allergies

You can find more wisdom like this about the specific qualities, health benefits and "medi-signs" of other fruits, vegetables, plants and essential oils in Don Tolman's Farmacist Desk Reference (FDR) Encyclopaedia of Whole Food Medicine.

Tolman Self Care.


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