Eat This To Boost Your Immune System

Updated: Oct 6, 2020

One of the easiest ways to have a healthy immune system is by living a healthy lifestyle. A healthy lifestyle includes eating healthy. Food is medicine! When we eat clean, whole foods that are not processed and do not contain chemicals or pesticides, our body can extract the nutrients it needs to stay healthy. Let's face it, if you eat crappy food it will translate into crappy health!

eat this to boost your immune system

Eating clean, whole foods to keep your immune system healthy doesn't mean you have to eat boring meals or a lot of oranges. There is a wide variety of nutrients that help the immune system stay strong. This translates into a lot of different ingredients to create tasty meals.


Did you know that to keep the immune system healthy, we also need to keep the digestive system healthy? 70% of our immune system is found in the gut. If the gut is unhealthy, so is the rest of our body. Clean, whole foods will keep the gut healthy by providing a lot of fiber and will keep the immune system healthy with vital nutrients processed and absorbed by the gut.

How do you know if your gut is unhealthy? Our body is so smart, it tells us when our gut is unhealthy by giving us a bunch of symptoms, we just have to listen. Symptoms such as migraines, headaches, diarrhea, constipation, bloating, gas, being tired all the time, memory problems, rashes, acne, frequent colds, sleeping poorly and abdominal pain are just a few of the ways your gut knows it is unhealthy.


Figuring out how to get to the root cause and make the gut healthy can be confusing. I am here to help!

I am a Certified Holistic Nutritionist teaching people just like you how to stop suffering so you can feel your best everyday. I offer a FREE 30 minute strategy session where we will talk about your specific symptoms and start creating a plan on how to heal your gut using the Simply Great Health program.

woman on phone

Simply Great Health is a customized 5 Step plan that provides long lasting healing and fits your busy lifestyle.

How does working with me change your life? You could:

✅Be more present with the kids

✅Entertain and socialize with family and friends

✅Banish fatigue and gain energy

✅Shed that extra weight and keep it off

✅Eliminate skin rashes and acne

✅Sleep through out the night and wake up feeling rested

✅Say goodbye to brain fog, mood swings and headaches

✅Stop worrying about your health

✅Reduce stress and anxiety

✅Take active vacations and long road trips without fearing a flare-up

Book your call by clicking here.

It’s very simple. No jumping through hoops and NO PRESSURE.

If we determine it’s not a fit, we’ll go our separate ways for now.

If it is a fit, we can take the next step and get you started on the path to better health.


Below is a list of the key nutrients needed by your immune system, why they are needed and the foods they are found in.

immune system nutrients listed with foods


WHY? Vitamin C is a major nutrient that is needed not only by the immune system but most of the systems in the body. It is anti-viral which is why it is so well known for keeping your immune system healthy. There have been several studies on Vitamin C showing that by taking Vitamin C daily, your chances of developing a cold are reduced by 50%. (Source: Research Gate)

FOODS: Citrus fruits, bell peppers, broccoli, cauliflower, kiwi, celery, romaine lettuce and tomatoes.


WHY? Vitamin A helps to support the respiratory system and may stimulate the immune system. Vitamin A is needed by the gut to form immune tolerance. If we become immune intolerant, that means the gut cannot protect us against a wide range of illnesses. (Source: Clinical Education)

FOODS: Carrots, sweet potatoes, spinach, kale, winter squash, parsley and asparagus


WHY? Vitamin D can reduce the frequency of upper respiratory infections and protect against viral and bacterial respiratory infections. When we are deficient in vitamin D, it leads to increased susceptibility to infections. (Source: NIH)

FOODS: Vitamin D is only found in shrimp, sardines, cod, milk, and eggs. Regardless of what type of the type of foods you eat, supplementation is necessary to support the immune system. I recommend a daily dose of 400 IU of Vitamin D to help your body get the nutrient it needs.

vitamin d softgels


WHY? Vitamin E helps the immune cells fight infection when it exists in the body.

FOODS: Sunflower seeds, almonds, spinach, kale, olives, blueberries and kiwi.


WHY? B Vitamins are necessary for ensuring the right amount of antibodies are produced. Most of us are deficient in B vitamins especially as we get older. If you eat a lot of protein, drink alcohol or use oral contraceptives, you are B vitamin deficient. Not having enough B vitamins means our bodies have reduced responses to antibodies.

FOODS: B Vitamins are difficult to get in large quantities through food. Take a B Complex supplement every day.


WHY? Selenium affects all parts of the immune system. Lack of selenium results in a depressed immune system. This nutrient is difficult to get from a wide variety of foods. As far as plant based foods go, Brazil Nuts have the highest levels of selenium. I recommend taking a supplement of 200 mcg daily to ensure you are supporting your immune system.


WHY? Zinc deficiencies were only discovered in the 1960's and it is considered very common. Unfortunately, there is not a reliable test that can tell if a person is zinc deficient. Zinc is needed during infection to help stop inflammation in the body that can be damaging. (Source: Science Daily)

FOODS: Meat, shellfish, legumes, pumpkin seeds, sesame seeds, hemp seeds, cashews, quinoa, rice and oats.



I recommend eating an immune boosting meal at least once a day during peak times of cough/cold season, flu season and allergy season. This is the minimum, it is better if you can weave these meals into your routine at least twice a day. Allergy season is often overlooked for immune system support. Allergies can turn into nasty infections so a strong immune system is necessary.


SMOOTHIES: Smoothies are a great option to start your day with an immune boost. I make them as economical as possible by relying on frozen fruits and veggies. Here are some delicious recipes to try.

Immune Booster Sweet Green Smoothie from Foodie Crush.

Immunity Boosting Smoothie from Fountain Avenue Kitchen.

Loaded Vitamin C Immune Booster Smoothie from Easy Cooking with Molly.

Immune Boosting Green Smoothie from Feed Me Phoebe.

Immune Boosting Smoothie from The Wholesome Fork.

green smoothies made with vegetables and fruit for immune system support

SALADS: While you may not think salad when you think of the immune system, it is easy to create one with the key nutrients listed above. A lot of vegetables that support the immune system lend themselves well to salads. Vegetables like spinach, carrots, romaine lettuce, tomatoes, cauliflower, brussels sprouts and mushrooms just to name a few. Try some of the below for lunch!

Super Immunity Power Salad from The Garden Grazer.

Broccoli Kale Spinach Salad from the Reluctant Entertainer.

Raw Chopped Veggie Salad from Veggie Inspired.

Mediterranean Salmon Salad from Eating Bird Food.

Shrimp Cauliflower Salad from I Breathe I'm Hungry.

salads for boosting the immune system

MAIN DISHES: Dinner may be the easiest to plan for immune boosting meals. A little planning, meal-prepping and even cooking dishes ahead of time so all you have to do is reheat results in healthy and delicious dinners. Some of the recipes will even have left-overs for lunch. If you feel the recipe is a little light for dinner, add an immune boosting side salad made with spinach, romaine lettuce, tomatoes and mushrooms.

Vegetarian Black Bean Chili Stuffed Sweet Potatoes by Ambitious Kitchen.

black bean chili stuffed sweet potato