Boost Your Immune System Naturally – How to use immune boosting foods, supplements and lifestyle changes to booster your immunity.
How To Boost Your Immune System Naturally
With colds and flus abounding, you may be looking for ways to boost your immune system naturally to prevent and combat contracting a virus.
I’ve completed my first of 3 years of a Nutritional Medicine Degree, so this subject is close to my heart. I passionately believe in turning to food as medicine to try and prevent illness, and in managing it too. (Like I did last year by following The AIP Diet to heal my skin allergy.)
Before I get into the tips though, please note that this blog post is not to be taken as medical advice. Please speak with a health professional if you have any concerns for the health of you or a family member.
Immune Boosting Foods
There’s a whole range of foods that you can include in your diet to help boost your immunity naturally.
Fruit & Vegetables
I try and include a rainbow of fruit and vegetables through the week to take advantage of the different nutritional benefits.
Here are some of the best immune boosting fruit and vegetables to include in your diet:
- Spinach
- Broccoli (like in the above pictured broccoli salad.)
- Peppers/Capsicum
- Mushrooms
- Kiwi
- Lemon
- Orange
- Ginger
- Turmeric (always include pepper to boost turmeric’s nutrition)
Prebiotic Foods
There are foods known as prebiotics which help to stimulate the good bacteria in your gut and work along side helpful probiotics. (Here’s more info.)
Here’s a helpful video explaining prebiotics vs probiotics for you.
Here’s a list of prebiotic foods:
- Garlic
- Leeks
- Onion
- Asparagus
- Cabbage
- Oats
- Barley
- Chickpeas
- Lentils
- Beans
- Cocoa Powder
- Cinnamon
- Green Tea
- Walnuts
- Almonds
- Flaxseeds
- Apples
- Banana
- Watermelon
Probiotics
Probiotics are usually found in fermented foods and help you load up on healthy bacteria.
Here’s a list of probiotic foods:
- Yogurt (like in this above Berry Breakfast Parfait.)
- Cheese
- Sour Cream
- Kefir
- Kombucha
- Sauerkraut
- Pickles
- Kimchi
- Miso
Immune Boosting Meals
So, how do you put the foods into meals? Here are some ideas:
- Soup – include a selection of vegetables and prebiotics (here are 10 easy soup recipes to choose from.)
- Smoothie – combine fruits, vegetables, prebiotics and probiotics (like in the above lemon superfood smoothie.)
- Bone Broth – incorporate into soups and stews
Immune Boosting Supplements
Please consult with a health professional to prescribe you appropriate supplements. As a starting point, this is what I take:
Vitamin C – the vital vitamin is involved in a number of functions within the immune system. (Source.) I found a powder which is pure vitamin C and doesn’t have any fillers, sweeteners or other ingredients added.
I’ve found that 1/4 teaspoon a day is what works for me, which is less than the suggested adult dose. (More causes stomach cramps for me – which is why it’s important to be prescribed and monitored when taking vitamins!)
Elderberry Syrup – is known for minimizing flu symptoms and boosting immunity. (Source.)
Immune Boosting Lifestyle Factors
There are a number of well researched lifestyle factors which can help boost your immunity.
- Wash Your Hands (properly & often)
- Get More Sleep
- Get More Sunshine
- Get More Exercise
- Try And Stress Less
Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.
Disclosure – this post contains affiliate links.
