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Top 10 Immune Boosting Foods

Top 10 Immune Boosting Foods


The compounds found in garlic have amazing anti-bacterial properties that will not only help to fight infections, but also prevent infections.

Consuming raw garlic has been shown to have the most potent immune supporting benefit.


They are potent antioxidants and have anti-inflammatory properties. They are especially useful in viral infections, and effective at fighting upper respiratory tract infections

Elderberry can be consumed as the berries, in a medicinal syrup or tea

Cruciferous vegetables

These vegetables include broccoli, kale, Brussel sprouts, cauliflower, collard greens

These vegetables have a fantastic health profile with tons of fiber, vitamins, and minerals. They have been shown to have some anti-microbial activity, with an affinity for the gastrointestinal tract.

Try for at least one serving of cruciferous vegetables per day

Green leafy vegetables

These vegetables include spinach, kale & collard greens

Many of these vegetables overlap with the cruciferous vegetables, so their mechanism by which they support the immune system is the same. They are full of vitamins, minerals and fiber and their phytonutrients have been shown to support the immune system.

Try for at least one serving of green leafy vegetables per day


These include blueberries, raspberries, blackberries, goji berries

Berries are fruits low on the glycemic index. They are rich in bioflavonoids and have strong antioxidant properties that help to support the immune system.

For the most benefit, consume a variety of different berries each week


Ginger is a very warming herb; it has a strong anti-inflammatory affect and it’s a potent antioxidant. Ginger is great for common colds, asthma, and allergies due to its anti-inflammatory effect

You can add ginger to most foods or brew up a cup of ginger tea

Fatty fish

These would include wild caught salmon, herring, trout, & tuna

Fatty fish are full of Omega 3 fatty acids, which have a potent anti-inflammatory effect in the body.

Try consuming wild caught fish two times per week

Citrus fruits

These fruits include grapefruit, oranges, limes, lemons

These fruits are rich in vitamin C which have great immune supporting properties and are potent antioxidants. Vitamin C has been shown to help to decrease the severity of a common cold.

Try starting every morning with a warm cup of lemon water


These include shiitake, cremini, portabella, white button

Mushrooms truly are medicinal in nature. They are very anti-inflammatory and immune supporting, rich in many vitamins and minerals. They especially have great anti-viral properties.

Try to consume a full carton of mushrooms per week

Green Tea

The properties in Matcha green tea that help to support the immune system are ECGC. These properties make green tea a potent antioxidant and an anti-inflammatory that will help to support the immune system.

Try consuming one cup of green tea per day

Dr. Samantha Allen, ND

All Systems Wellness


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