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A Natural Defense: 6 Immunity Boosting Foods

immunity boosting foods
December 19, 2023

Give your body a boost by consuming healthy foods packed with nutrients! One of the most overlooked aspects of wellness is what we put into our bodies. What we consume affects all aspects of health and can greatly impact how we feel on a daily basis. A strong immune system is one that efficiently releases antibodies to fight off harmful pathogens, helping you to remain healthy when foreign invaders attack. Here are 6 immunity boosting foods to try to strengthen your immune response:

1. Yogurt

yogurt with strawberries and granola

A healthy gut helps to build a strong immune system. A healthy gut aids in digestion, can help to improve mood, supports brain and heart health and can improve sleep quality. Turn to the immunity boosting properties of probiotics found in yogurt for improved gut health! Search for yogurt labeled with “live and active cultures” such as greek yogurt. Vitamin D found in yogurt helps to regulate the immune system, boosting our natural defenses.

2. Leafy Greens

Dark, leafy vegetables such as spinach, collard greens and kale are jam packed with vitamin C, beta carotene and antioxidants, all of which help the body fend off infection. Vitamin E in leafy greens works to maintain and regulate immune function. The essential vitamins and nutrients in leafy greens make them some of the best immunity boosting foods!

3. Vibrant Vegetables


Mama was always big on eating vegetables for good reason! Vegetables are some of the best superfoods around! Vegetables like broccoli are loaded with vitamins A, C & E, in addition to a healthy dose of fiber and antioxidants that work together to build a strong immune system. Bell peppers provide plenty of vitamin C to help boost your immunity.

4. Berries

Getting your sugar from a natural source such as berries offers a much healthier alternative to consuming processed sugars. Blueberries, strawberries, acai berries, elderberries and more offer antioxidants that address inflammation in the gut while providing the incredible benefits of both probiotics and vitamin C. Berries contain a flavonoid that helps to improve immune response.

5. Citrus Fruits

citrus fruits

Vitamin C has become a go-to home remedy for many folks fighting off illnesses. You’ll find that citrus fruits are overflowing with this almighty vitamin C! Citrus fruits like tangerines, oranges, grapefruits, limes and lemons feature vitamin C believed to ward off infection by boosting levels of white blood cells. White blood cells play an important role in battling disease.

6. Nuts & Seeds

Tiny nuts and seeds pack a powerful punch! These immunity boosting foods contain vitamin E, an important nutrient required for a healthy immune system. Nuts such as almonds feature plenty of vitamin E and a number of healthy fats. Sunflower seeds have nutrients like vitamins B6 and E, phosphorus and magnesium to support healthy immune function. Grab a handful as a midday snack or enjoy on top of a healthy salad.

Improve your body’s natural defense by trying these immunity boosting foods! How do you know if you have a healthy gut or not? Check out some of the most common symptoms of an unhealthy gut!

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