5 Foods to Boost Your Immune System

Do you walk to reduce stress? Do you exercise to reduce stress? No matter how you reduce stress, it is vital to also load-up on antioxidant rich foods. Antioxidant rich foods helps your body to fight off oxidative stress and catching a cold, the flu or worse.

We did a quick survey of nutritionists on which vitamins, foods and supplements people should take to boost their immune system. After a few days of getting responses, we’ve included to top 5 foods, supplements and vitamins you should consider adding to your daily routine.

Vitamin C

Vitamin C is widely known for its antioxidant properties. Unlike many animals, we as humans, can’t produce our own vitamin C. In today’s hectic world, for many, it is difficult to eat fresh fruits and vegetables daily. So, adding a vitamin C supplement or eating foods naturally containing this antioxidant is vital.

Smoothies, juices, beverages, drinks variety with fresh fruits and berries on a white wooden background.

Vitamin C, which is soluble in water means it can rapidly be absorbed into the body. Best of all, vitamin C fight free radicals and helps your body to maintain a healthy immune system.

Here are a few foods the rank high in naturally occurring vitamin C:

  • Oranges and Orange Juice
  • Bell Peppers
  • Broccoli
  • Cantaloupe
  • Strawberries

Wild Blueberries

This tiny and unassuming fruit is packed full of immune boosting benefits. Did you know, wild blueberries contain powerful flavonoids. This antioxidant helps to reduce cell damage. In addition, blueberries provide the body with anti-inflammatory, antiviral benefits and with healthy brain, too.

Finally, consider getting the wild blueberries over the domestic or cultivated blueberries. The reason is the wild blueberries delivers 2x the antioxidant capacity of the regular blueberries. This difference between the two, is the wild ones are smaller in size and offer a more intense flavor.

How to Get Blueberries into Your Diet:

  • Fresh blueberries – Only available during the months of May to September
  • Frozen blueberries – Available in the frozen selection of your local grocery store
  • Wild Blueberries Capsules – Each serving delivers the antioxidant equivalent of ½ cup of fresh blueberries without the sugar.


This trace mineral is important to the immune system and supports antioxidant health. Zinc is one of the top nutrients required for the body to function properly. For example, this trace mineral plays a role in over 300 enzymes in the body.

The benefits of zinc to the immune systems is our bodies uses zinc to build T lymphocytes. These are cells specific to the immune system.

How to Get Zinc into Your Diet:

  • Lean red meat – Steaks, pork chops and hamburger
  • Seafood – Oysters, lobster and crab
  • Oats, seeds and wheat germ

Vitamin E

This is another vital vitamin for maintaining a healthy immunity system. Unlike Vitamin C, which is water soluble, Vitamin E is a fat-soluble antioxidant. This vitamin is a free radical scavenger. This means it fights offs the negative effects of cell-damaging free radicals. So this combined with Vitamin C are an excellent duo to support your body’s natural defenses.

How to Get Zinc into Your Diet:

  • Leafy greens – spinach and broccoli
  • Seed and nuts – sunflower seeds and almonds
  • Butternut squash and avocados

Vitamin D

Vitamin D helps to support healthy bones, teeth, and the immune system. This vitamin helps your immune system to regulate both T- and B-lymphocytes. Basically, vitamin D is vital because it helps your body by promoting the synthesis of mononuclear cells.

How to Get Zinc into Your Diet:

  • Fatty fish – tuna, salmon and mackerel
  • Dairy – soy milk and vitamin D fortified milk
  • Mushrooms, cheese and egg yolks
Grilled Atlantic salmon with an avocado and tomato salsa. Delicious healthy eating.

In today’s world of hectic lifestyles, pandemics and other health issues, maintaining a health immune system is vital. Check out the whole-fruit powder to add to your morning smoothie and other foods, too.

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