Supporting your immune system is something we all need to be taking seriously to protect our health. And, while you may find it difficult to locate hand sanitizer or toilet paper at your local store due to a massive increase in demand, there are some foods for a strong immune system you should definitely consider stocking up on. Because, at the end of the day, nutrition plays a huge role in providing a strong foundation for a healthy immune system.
Read on to learn about our top seven picks to help protect your health.
The Top 7 Foods For a Strong Immune System
Mushrooms fans—there’s no better time than now to stock up on your favs to support a robust immune system. Mushrooms, and particularly medicinal mushrooms like reishi, lion’s mane, chaga, and shiitake, are known to be super powerful for a strong immune system.
You can find these in powder forms to add them to your morning cup of coffee, or blend them into your smoothie to keep your health in tip-top shape.
While most commonly known to help cool inflammation, turmeric is also a rockstar immune-booster too.
Curcumin, the active compound in turmeric, has been found to help modulate important immune cells, making it an excellent spice to add to as many recipes as you can for a powerful immune boost.
We can’t talk about foods for a strong immune system without talking about elderberry. While often taken as a supplement, this is one of those natural remedies that you may want to consider turning to when trying to fend off germs.
Studies have shown that the compounds found in elderberry may be able to help reduce flu symptoms, while also strengthening a person’s response to the virus itself. Pretty impressive, right?
So, if you can get your hands on some of this liquid gold right now, do it! It may be the secret weapon in your natural medicine cabinet to help keep your immune system strong and healthy.
#4 Manuka Honey
While raw honey is often talked about when looking at foods for a strong immune system, manuka honey takes this to another level. This New Zealand native honey has been found to hold impressive anti-inflammatory and antimicrobial properties, making it an important staple in your natural remedies stock.
Try adding a tablespoon into your smoothies, drizzle over your morning bowl of oatmeal, or enjoy it right from the spoon for a shot of the most potent honey you can get your hands on.
Garlic is an easy sell here—it’s delish, easy to add to almost anything, and there’s solid research to back up it’s immune-boosting properties. Garlic contains important compounds found to give your immune system a boost to keep germs at bay.
This is all due to the active compound allicin, which holds all the medicinal goodness.
The takeaway here is to stock up on garlic while you can and add it to all of your fav recipes.
Our favorite way to get our daily garlic immune boost is to whip up some homemade garlic bread.
Here’s how to make it.
Immune-Boosting Homemade Garlic Bread
- 2 slices of gluten-free bread
- 2 Tbsp. ghee
- 2 cloves of garlic, chopped
- 2 Tbsp. marinara sauce
- 1 pinch of pink Himalayan sea salt
Preheat the oven to 350 degrees F and line a baking sheet with parchment paper. Add the bread to the pan and spread on the ghee.
Add the garlic, sauce, and a pinch of salt.
Bake for 5-7 minutes or until crispy.
Similar to garlic, onions are another powerful immune-boosting food that happens to be a super easy addition to any diet.
Onions are known to hold antibacterial properties and support digestive health, an important piece of bolstering the immune system (more on this below).
So, add some onions to homemade soups and stews, saute them into scrambled eggs, or caramelize them and enjoy with a veggie or turkey burger. Your immune system and taste buds will thank you!
#7 Bone broth
Bone broth has had its shining moment for a few years now, and it’s not going anywhere anytime soon. Plus, it happens to be one of those foods for a strong immune system we always like to have on hand because there’s a reason why grandma’s soup always made you feel better when you had a cold!
Bone broth (like the real deal, not the stuff from the can) is most commonly known to help support gut health. With a strong gut, comes a stronger immune system. Why? Because 70-80% of your immune system resides in your gut!
So, take note now—we need to support digestive health on the reg to keep our immune system in tip-top shape to fend off all the nasties that come our way, giving us another good reason to consider making bone broth a more regular part of our diet.
Here are a few ways we like to enjoy it:
- Sip on a mug of bone broth with a pinch of pink Himalayan salt.
- Use as a base in soups and stews.
- Use in place of water to boil brown rice or quinoa.
- Blend into marinades or homemade tomato sauce.
Take Charge of Your Health With These Powerful Foods
We live in a world where there’s lots of fear, anxiety, and stress, and getting sick is definitely at the top of almost everyone’s list of things that put their stress into overdrive. Not only is it the unknown of what illness could come our way, but it’s also knowing that any type of sickness can throw us out of work, and set us back physically.
Today, we invite you to take any fears you may be experiencing and feel empowered to do what you have control over, and that’s bolstering your immune system with exactly what it needs—proper nutrition.
Stock up on these seven foods and give your immune system the kick into high gear, it needs to protect your health and feel your best.