10 Foods To Strengthen Your Immune System (And 5 To Avoid)


Strong immune health is key for overall health and well-being. Your immune system is your protector. It safeguards your body from pathogens, such as bacteria, viruses, and parasites that may attack your body. It protects you from their potential harm, such as infections, inflammation, illness, and disease.

If you want to protect yourself from illness and health issues, boosting your immune health is essential. The good news is that eating an immune-boosting diet and taking immune-supporting supplements can improve your immune health significantly.

In this article, you will learn about the importance of good immune health and the main things that may harm your immune health. You will also learn about my 10 favorite foods that can strengthen your immune system, and some powerful immune-boosting supplements I recommend this season.

Importance of Good Immune Health

Your immune system is absolutely essential not only for your health but simply for your survival. It is a complex network of cells and tissues in your body with the goal of protecting you. They are watching for invaders, such as bacteria, viruses, parasites, and more that may attack your body. If they note a pathogen, they attack them protecting your for harm. Without the protection of your immune system, your body would be open to attack or harm from these pathogens.

Your immune system is there to keep you healthy. A compromised immune system becomes sluggish, and cannot properly protect you, leaving you vulnerable to infections, illness, and disease. Hence, good immune health is an essential base for establishing good health.

5 Things Immune Killing Mistakes To Avoid

If you want to protect your immune system, there are a few things you need to watch out for. Let’s look at the top 5 things that can hurt your immune health.


There are many problems when it comes to sugar. One of these problems is that sugar can hurt your immune system. Eating too much sugar feeds parasites in your body and also deplete your body from immune-boosting nutrients, such as vitamin C, zinc, and glutathione. Sugar also contributes to the development of abnormal tissues in your body and may lead to cancer growth.

Sugar may also lead to depleted vitamin C levels. Back in the 1970s, Dr. John Ely discovered the Glucose-Acorbate-Antagonism, and realized that glucose (sugar) and vitamin C (ascorbate) have an incredibly similar chemical make-up. Both of them depend on insulin and its signals to get into your cells.

The problem is that glucose has a greater affinity than vitamin C. This means that the more glucose is in your body, the less vitamin C can enter your cells. Vitamin C is one of the most important vitamins for your immune system, so the fact that sugar can interfere with its positive effects is a huge concern.

Sleep Deprivation

Getting regular quality sleep is essential for good immune health and your entire well-being. Your body needs time to rest and repair in order to function optimally. Not getting enough or quality sleep on a regular basis may increase the stress response in your body and disrupt the normal cycle of rejuvenation.

To protect your immune health, you need 7 to 9 hours of sleep every night. Getting less than 7 hours of sleep on a regular basis may increase chronic stress, inflammation, and immune dysregulation in your body.

If you are having poor sleep read this article and address the root cause of this sleep disturbance.

Drinking Tap Water

Hydration is incredibly important for your immune health. However, what kind of water you are drinking matters are well. Unfortunately, municipal water is incredibly toxic to your body. It is high in toxins, such as chlorine, fluoride, heavy metals, DBP’s, and arsenic.

To get quality water, it is important to have a proper water filtration system at home. Drinking spring water may be an option as well, however, limit plastic bottles as much as possible. The plastic can leak into the water you are drinking leading to inflammation and health issues. Stainless steel and glass bottles are a safer bet when you are out and about or looking for the convenience of a water bottle.

Staying Indoors

Chances are, you are like most people in our modern world and spend 90 percent or more of your life indoors. The problem is that staying indoors all the time, you are missing out on the protective factors of nature.
You are missing out on the benefits of fresh air, vitamin D from the sun, and grounding. Instead, your indoor environment may come with indoor toxins, such as mold or chemical toxins, that can be harmful to your immune health.

Chronic Dehydration

Water is essential for your health, including your immune health. Just think about it, your life began in water. Fetuses are after all surrounded by water in the womb. Most of your body is water. No wonder, your body needs good hydration to form a strong immune system.

In our modern, busy world, many people simply forget to drink enough. Consuming caffeine, sugar, and alcohol has further dehydrating effects as well. When your body is chronically dehydrated, it must take water from different parts of your body. This can lead to headaches, chronic pain, constipation, allergies, and a variety of health issues.

Top Foods For Immune Health

Eating nutrient-dense, immune-boosting foods is one of the best ways to support your immune health. In general, low sugar, phytonutrient rich herbs, fruit and vegetables, fermented foods and healthy fats are the best immune supporting foods to include in your diet. Here are a list of my top 8 foods to incorporate for robust immune health.

I recommend getting at least 3 servings of one or more of these in your diet daily and try to incorporate all of these in your diet throughout the week if possible. If you have a food sensitivity or allergy to one of these foods or herbs than be sure to avoid that and focus on the others.

Lemons & Limes

When it comes to immune health, chances are, vitamin C is the first thing that comes to mind. Vitamin C is a powerful immune-boosting vitamin that can fight infections and help prevent illness. It helps to build up your immune system and support your immune health.

Some of the best sources of vitamin C are citrus fruits, in particularly, lemon and lime. Lemon and lime are so easy to use. You can squeeze it into just about any juice, meal, dressing, dip, or salad for extra flavor. I also recommend adding some lemon or lime juice into your water for extra immune health, detoxifying, and metabolism-boosting benefits.

Bone Broth

Bone broth is a delicious and nutritious liquid made from brewed bones and connective tissues of cow, chicken, or even fish. It is incredibly rich in minerals and vitamins that may boost your immune health. Some of the benefits of bone broth come from bone marrow which helps provide the raw materials for healthy blood cells and immune development.
Therefore, bone broth is great for those with inflammation and immune health issues. It is fantastic for your digestion and joints as well. It may also support your sleep. 

Incorporating bone broth into your day is simple. You can drink it at any time of your day or even use it as a meal replacement. You may make homemade bone by using this recipe or you can buy organic bone broth at health food stores and online.


Besides their powerful immune health benefits, one of the best things about mushrooms is that there are so many kinds of them. Of course, you know portabella mushrooms in some of your childhood favorites. But there is more to mushrooms than that. There are many kinds of mushrooms that are considered superfoods for their potent health benefits. Eastern medicine has been using these medicinal mushrooms for thousands of years for their immune health and other health benefits.

Reishi is one of the most popular mushrooms for supporting your sleep, mood, and immune health. Chaga may reduce inflammation and as a result, it may support your immune health. Turkey tail is incredibly known for its antioxidant benefits and immune health support. Lion’s mane is great for immune health. Cordyceps is fantastic for energy. Using these mushrooms is easy. Just add them to your morning smoothies, a cup of coffee, or stir-fry. 

Garlic & Onions

Garlic and onions are close relatives with similar benefits. They are found in just about every cuisine and culture around the world. They have been used to fight infections for thousands of years. They are powerful foods that are incredibly anti-inflammatory and beneficial for your immune health. Learn more about the benefits of onions here.

Garlic and onions are versatile and easy to use. They can be enjoyed both raw and cooked. Add them to your salads, vegetable stir-fries, baked vegetables, meat dishes, dips, dressings, sauces, and soups. 

READ MORE: These 2 Vegetables Destroy Cancer Cells

Olive Oil

Olive oil has been used throughout the Mediterranean. It’s also one of the favorite oils in the US for cooking, dressings, and dipping. It is rich in healthy monosaturated fats. It is rich in antioxidants, incredibly anti-inflammatory, and fantastic for your immune health. Research has shown that it olive oil may boost your immune health, lower the risk of infections, and protective against immune-mediated inflammatory responses (21, 22).
I recommend that you choose extra-virgin olive oil. Olive oil is fantastic when consuming raw. It provides a fantastic aroma and flavor to any salad dressing or dipping sauce. It is perfect for making stir-fries or bakes vegetables as well.

Apple Cider Vinegar

Apple vinegar is a type of vinegar that’s created from the fermented, unstrained juice of crushed apples. It is a highly acidic substance with a potent, distinct smell that may remind you of aged wine.
It may be one of the most versatile foods in your kitchen that may used both internally and externally for your health, as well as a natural cleaning or beauty product. It is high in vitamin C, vitamin E, antioxidants, a probiotic-benefits. Research has shown that it is highly beneficial for your immune health and may help with congestion and colds

I recommend adding apple cider vinegar to your water in the morning for extra immune health benefits. If you struggle with acid reflux, you may try apple cider vinegar water in the morning. For colds, mix 1 part apple cider vinegar with 5 to 6 parts of water and 2 to 3 tablespoon of organic, raw honey.



Ginger has been used for thousands of years in Asia for its natural healing properties. It quickly made its way to Europe and other parts of the world as a natural remedy and flavorful spice. Research has shown that ginger has powerful antioxidant and anti-inflammatory benefits. It may help to decrease inflammation, boost your immune health, improve sore throat, reduce pain, and improve your digestion.

You can find ginger at any grocery or health food store, and find ground ginger in any spice aisle. Flavor any of your soups, dishes, and salads with a bit of ginger. Add it to your green juices and smoothies.

Make ginger tea for further immune health boost by boiling 2 tablespoon of ginger root in 1.5 – 2 cups of water for 10 to 15 minutes. Add a tablespoon of lemon juice for further immune health support. 

Macadamia Nuts

These nuts are packed with numerous health-benefiting nutrients, minerals, antioxidants and vitamins that are essential for a fat-burning metabolism.

Most nuts are very high in Omega-6 fats, which can be inflammatory and unhealthy in large amounts. But macadamias are much, much lower, which is why they are less likely to cause inflammation.

Macadamia nuts are high in monounsaturated fatty acids. Studies suggest that monounsaturated fats in the diet help lower total as well as LDL (bad) cholesterol and increase HDL (good) cholesterol levels in the blood.

Coconut Water

Coconut water is one of the BEST ways to energize your workouts AND replenish yourself after your workouts.

Coconut water contains electrolytes superior to normal water, minerals Magnesium, Calcium, and Potassium are in abundance in coconut water. One fascinating property of coconut water vs. normal water is that the electrolyte content closely resembles that of human blood plasma, your blood plasma, as I’m fairly certain ONLY humans are reading this.

Organ health is vital for all metabolic functions to work optimally, including fat loss and overall health. Does coconut water positively affect the organs? Why, yes it does.

I generally avoid brands that are “Made From Concentrate” as well as actively drink 100% coconut water that is “Pulp-Free.” The pulp CAN be disruptive to digestion, which slows down during workouts and times of stress.

Top Immune Health Supplements

Living a busy life in a fast-paced world can seriously compromise your immune health. You can use all the help you can get. This is why I recommend that you support your immune health with these immune supplements.


Glutathione fights against cellular toxins. It helps to protect your body against disease, toxins, viruses, pollutants, radiation, drugs, and oxidative stress and helps to repair free radical damage. The most absorbable form of glutathione is the S-acetyl glutathione compound, which moves through the digestive system without compromise and goes right into the cells where it helps to modulate the immune system and control inflammation.


Vitamin D For Immune Health

Vitamin D is an important vitamin that more resembles a hormone than a vitamin considering its function in your body. Vitamin D boosts up our natural T Helper cells. These T helper cells work to suppress inflammation and modulate the immune response so it is more effective at combating pathogens.

Being out on the sun is the ideal way to boost your vitamin D levels. You can also use certain foods such as egg yolk, organ meats, grass-fed butter and salmon but the levels are too low to have a really strong impact.

I recommend that you take roughly 1,000 IU’s of Vitamin D per 25 lbs of body weight as a maintenance dosage. For an advanced dosage to raise your levels quickly, I recommend 2,000 IU’s of vitamin D per 25 lbs of body weight. I recommend taking vitamin D with a proper amount of vitamin K2 as these nutrients work in synergy to enhance calcium metabolism, bone & cardiovascular health. This is why we created our Vitamin D3/K2 Power supplement.

Zinc For Immune Health

Zinc is one of the most common nutrient deficiencies in modernized countries and is a necessary nutrient for optimal immune health. Experts predict that almost 2 billion people which is roughly 25% of the world’s population is deficient in zinc
Zinc is critical for balancing your immune system and to reduce immunological stress and improves immune coordination. I recommend one capsule of Zinc Charge once a day with food. For advanced support, take two capsules once or twice a day with food.

Probiotics For Immune Health

If your gut health is compromised and your gut microbial flora is imbalanced, it can throw off your immunity and creates a state of chronic inflammation. This is why I recommend probiotics. Supporting your gut health is the basis of supporting your immune health.

Probiotics contains a powerful array of soil-based organisms, prebiotic superfoods, and humic and fulvic acids to reduce yeast overgrowth and repopulate the gut effectively with healthy microbes. Take two capsules a day to support your gut and immune health.

Colloidal Silver

Colloidal silver is a powerful way to protect your immune system. 

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