Give Your Body a Boost With 12 Easy-to-Incorporate Superfoods for a Strong Immune System

You’re standing in line at the grocery store and hear coughing and sneezing all around you. 

As you put on your mask and wish you could place a wall between you and your sickly offenders, you wonder if there’s any way to protect yourself from the germs you picture floating around you. What if we told you there was? 

A healthy immune system is your best line of defense — healthy immune systems can fight off infections even if they invade the body.

Keep reading because, in this article, you will learn: 

• The vital role nutrition plays in maintaining a healthy immune system
• What are the best superfoods for immunity
• And much more
  

Table of Contents

We are constantly exposed to potentially harmful microbes of all kinds daily. Yet, our immune system protects us from these harmful microbes and certain diseases. 

By recognizing foreign invaders such as …

• Bacteria
• Viruses; and 
• Parasites

… the immune system takes immediate action against them. 

Nutrition is essential to the health and function of all cells, including immune cells. 

Diets low in variety and nutrients, such as those consisting primarily of ultra-processed foods, can negatively affect immunity. Furthermore, a diet high in refined sugar and red meat and low in fruits and vegetables can interfere with healthy intestinal microbes, resulting in chronic gut inflammation and suppressed immunity. 

The body can fight infection by combining a balanced diet of vitamins and minerals with healthy lifestyle factors, such as adequate sleep and exercise.

Do you feel as if you are constantly battling coughs and sneezes? If so, nutrition might be to blame. 

Nutrition Response Testing (NRT) could help you determine the best way for you to boost your immune system. 

You can schedule a complimentary consultation with Dr. Sergi to learn about HealthierU's services and how Nutrition Response Testing may benefit you. 

Yes! You can strengthen your immune system by eating certain foods.

To prevent …

• Colds
• Flu; and 
• Other infections

… stock up on superfoods at your local grocery store. 



Please note that there are no specific requirements for being considered a superfood since the term "superfood" does not refer to a nutritionally recognized category. However, the term is typically used to describe low-calorie, nutrient-dense natural foods. 

There are so many superfoods for immunity! Let’s look at the top 12. 

Fish, especially fatty fish, is considered one of the healthiest foods on earth. 

There are a lot of omega-3 fatty acids in fish, as well as protein and vitamin D, which are essential nutrients.

Some types of fatty fish include: 

• Salmon
• Mackerel
• Bluefish
• Anchovy
• Sardines
• Trout
• Sturgeon
• Tuna; and
• Herring 

Approximately one gram of omega-3 fatty acids can be found in every 300 grams of fish. The omega-3 fatty acids in fish have long been touted for their cardiovascular health benefits. 

Vitamin D has also been associated with lower rates of upper respiratory infections, and low vitamin D levels have been linked to higher rates.

Beans, beans, magical fruit … Beans really are magical!

They are filled with lots of beneficial zinc which increases the production of white blood cells that guard the body against bacteria.

Other nutrients in beans and lentils include: 

• Vitamin B 
• Potassium
• Magnesium; and
• Fiber

It’s essential to include fiber in a healthy diet — healthy gut bacteria depend on fiber. Fiber-rich foods like beans contribute to the growth of healthy bacteria in the gut. Maintaining a healthy gut is essential to maintaining a healthy body and immune system.

To get maximum health benefits from beans, choose various colors and types. 

Yogurt is considered a superfood because of all the probiotics it contains. 

The probiotics in yogurt and other fermented dairy products, such as kefir, are highly beneficial. In addition to keeping your gut healthy, these bacteria stimulate your immune system. 

It has been proven that keeping your digestive tract stocked with healthy bacteria helps regulate your immune system. Additionally, some research suggests that probiotics can reduce the frequency of common colds. 

Add plain yogurt to oatmeal or smoothies for a creamier taste, or use it in place of sour cream on chili or tacos. 



Make sure you choose Greek yogurt, which contains more protein than regular yogurt, instead of yogurts loaded with added sugars.

The turmeric plant Curcuma Longa yields turmeric as a spice. 

Traditionally used in ayurvedic medicine, turmeric contains many health-promoting nutrients, including:

• Potassium
• Vitamin C
• Iron; and
• Manganese

Due to its active compound, curcumin, turmeric is also believed to possess anti-inflammatory and antioxidant properties, which can potentially alleviate a variety of health conditions.

Unlike other superfoods, turmeric must be consumed in its most bioavailable form to reap its benefits. Taking turmeric in liquid is the best way to consume it.

You can incorporate turmeric into your diet, from turmeric milk to raw turmeric shots.

Having a warm cup of tea on the couch is a great way to unwind; however, your body may also benefit from it by fighting infections. 

There are many varieties of tea, such as: 

• Green tea
• Black tea
• White tea; and
• Oolong tea

Different methods of harvesting and drying tea leaves produce different types of tea, but all contain: 

• Antioxidants
• Flavonoids; and
• Polyphenols

Several studies have shown that drinking tea five to six times daily boosts the body's immune system. 



Pro tip: A scoop of honey is an excellent addition to your mug. Its antimicrobial properties may reduce cold or flu symptoms. 

Besides adding flavor to everything, garlic contains several compounds that boost immunity.

As well as vitamins B6 and C, garlic contains manganese, a mineral vital to the brain and nervous system. Garlic also contains trace amounts of other nutrients necessary for a healthy diet.

Additionally, garlic is anti-inflammatory and can be cardioprotective by lowering cholesterol and blood pressure.

There are several health benefits to garlic, some of which include: 

• Boosts immunity
• Works as an anti-inflammatory
• Improves heart health; and
• Clears up the skin



Use garlic whenever you can, and if you don't like the taste, you can also find it as a supplement.

There are several potent anti-inflammatory and antioxidant properties in ginger.

The spicy, aromatic root contains compounds called gingerols, which have been shown to reduce oxidative stress and inflammation within and around the heart. Additionally, gingerols have an analgesic effect on joints, reducing osteoarthritis and rheumatoid arthritis pain.

Scientists are beginning to prove ginger's effectiveness as a cure for colds and flu after thousands of years of use across Asia. Research has shown that fresh ginger is effective against human respiratory syncytial virus (HRSV) infections. 



Furthermore, ginger’s stimulating properties can make you sweat, which helps your body overcome a fever.

In addition to eating mushrooms as a topping on pizza, you might also want to incorporate them into your regular diet.

A soluble fiber found in mushrooms, beta-glucan, has been shown to boost the immune system's ability to fight: 

• Infections
• Viruses; and
• Parasites

Mushrooms are also an excellent source of vitamin D, which is essential for our: 

• Immune system
• Metabolism; and
• Mental health

Experiment with different types of mushrooms. Some of the healthiest are: 



• Reishi
• Lion’s mane
• Turkey tail; and 
• Chaga
  

Cruciferous vegetables can be considered the hero of superfoods!

These powerful vegetables come from the cruciferous family, which is known for its cancer-fighting abilities.

Additionally … 

• Vitamin A
• Vitamin C; and
• Vitamin E 

… are abundant in these amazing vegetables.

Cruciferous vegetables include: 

• Broccoli
• Broccoli sprouts
• Brussels sprouts
• Cauliflower
• Cabbage
• Bok choy; and
• Kale



In case you experience gas and bloating after eating these raw vegetables, try steaming, sautéing, or roasting them instead. Adding vinegar or lemon juice to kale or cabbage salads can also help break down the tough fibers.

There are so many leafy green vegetables to choose from! 

From lettuces such as …

• Butter 
• Romaine; and 
• Iceberg 

… to greens such as …

• Mustard greens
• Dandelion; and 
• Swiss chard

… leafy green vegetables contain medicinal nutrients like flavonoids and carotenoids. In addition, they contain vitamins C and E.



Always keep leafy greens on hand for quick salads or to add to eggs in the morning — you can easily sneak a handful into meals by adding a few here and there. Eating them with a healthy fat such as oil is best to increase their absorption.

Berries such as …

• Strawberries
• Blueberries; and
• Blackberries

… are some of the healthiest foods you can eat.

Aside from being rich in vitamin C, these berries are also loaded with flavonoids and antioxidants, which cause them to have strong anti-inflammatory properties.

Additional health benefits include: 

• High in fiber
• Improve blood sugar and insulin response
• Boost heart health
• Good for the skin; and
• Increase immunity

To add some natural sweetness to your morning cereal or yogurt, add them. You can freeze them and use them in smoothies if you have an excess on hand.

Citrus fruits contain vitamin C, which is essential for the creation of white blood cells. You should eat vitamin C-containing foods regularly since vitamin C is water-soluble. 

Some other benefits of eating citrus fruits include: 

• High in fiber
• Low in calories 
• Low in carbohydrates
• May decrease risk of kidney stones; and
• Boosts heart health

Want a quick boost of citrus fruit benefits? Add a squeeze of lemon or lime juice to your water or tea. 

Other ways to enjoy the benefits of citrus fruits include: 



• Eating raw
• Mixing them into smoothies
• Drinking their fresh juice; or 
• Adding citrus fruits to homemade goodies and treats
  

HealthierU understands the relationship between nutrition and health. We know that some superfoods may work better for your body than others.

Wondering what the best superfood for your immune system is? We can help you determine this by using Nutrition Response Testing. 

By using Nutrition Response Testing, we can:

• Get to the root cause of many ailments
• Assess how different foods affect your body; and
• Determine your body’s specific needs

Contact us today for a free consultation.