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Top Immune Boosting Foods: Improve Your Health Naturally

Pia VermaakPia Vermaak  June 19, 2024

Adults, on average, catch about 2 to 3 colds a year. But did you know that it’s avoidable? Thankfully, there are solutions and preventative actions you can take to fight the cold naturally. You don’t have to experience the nasty side effects of antibiotics. There are immune boosting foods that naturally enhance your immune system. Are you ready for a healthier you? Keep reading! 

foods for boosting the immune system

Four Essential Flu Facts 

Here are 4 facts that can help protect you against flu and colds:

  1. We’re 70% more likely to get flu during the fall and winter than any other season!
  2. Flu symptoms are intense and sudden, while colds develop gradually.
  3. Flu starts spreading one day before symptoms start showing up, and can be contagious for 7 days after.
  4. Flu and common colds are 100% preventable and can be treated naturally. 

Herbal Remedies to Boost Immunity – Immune Boosting Foods

Here are 5 natural herbal remedies to try at home:

best food for flu

1. Immune Boosting Balms

A human’s sense of smell is important for several reasons, such as determining what we would like to eat, socializing, and protecting us. However, using certain scents can also help boost our immune health. To make these homemade herbal balms, you need beeswax, essential oils, and herb-infused oils.

2. Immunity Smoothies

These have become popular as an easy way to get nutrients in. Adding smoothies to your diet has many advantages, from easy on-the-go options to packed with goods. You can add ingredients like spinach, oranges, berries, basil, yogurt, honey, peppermint, and more.

3. Powerhouse Shots

These potent shots are known for their nutrients. They’re made from raw, blended ingredients without neutralizing bases like smoothies. These pure juices can be bought or made at home by blitzing or juicing. Ginger, kale, apple, orange, grapefruit, turmeric, and broccoli are great options for immune-boosting shots. 

4. Teas and Tonics

Adding herbs and spices to boost your immune system is easier than you think. Try teas and tonics, they’re very tasty! Herbs such as basil, peppermint, elderberry, lemongrass, ginseng, and chamomile can be added to teas by strainers or infusers. Add these super spices for an extra kick: cinnamon, fennel, lavender buds, star anise and cardamom.

5. Ultimate Immunity Mix

This mix can help you to increase your intake of immune-boosting ingredients. Choose herbs and spices like turmeric, ginger, garlic, cinnamon, echinacea, rosemary, thyme, oregano, and cayenne pepper. Be sure to dry them in the oven before crushing and adding spices. This mix can be tailored to your liking and immune system needs. Now, add it to your meals, especially when you’re sick!

Immune Boosting Foods – Top 5 Foods That Boost White Blood Count & Your Immunity!

Here are the top 5 foods that can boost white cell production and improve immunity:

  1. Fish – Omega-3 found in fish helps keep white blood cells strong and active.
  2. Nuts – Protein, zinc, and antioxidants in nuts all work to boost the immune system.
  3. Yogurt – Probiotics, calcium and protein are what build white blood cells. It helps fight off diseases.
  4. Sunflower Seeds – Their vitamin E and phosphorus content are some of the main reasons you would want to keep them on your shopping list.
  5. Green Tea – This tea has medicinal powers. It contains lots of antioxidants, which enhance immune systems.

Natural Remedies to Heal and Relieve Symptoms

The following remedies have been shown to relieve flu and cold symptoms:

foods for boosting the immune system


This remedy will help open up your airways and loosen stubborn mucus. Steaming is one of the best ways to find relief from sinus-related issues. It’s easy and can be once a day from the comfort of your home. 

Honey and Lemon

These two ingredients work extremely well together. This combo’s vitamin C, antioxidants, anti-inflammatory, and soothing abilities help with recovery. 

Saltwater Gargle

A good salt gargle is probably the quickest and easiest natural remedy for germs and pain. Add a few teaspoons of salt to warm water and let it dissolve. Then, gargle the salt water for a couple of seconds. This can loosen stubborn mucus and give anti-inflammatory relief. 

Peppermint Tea

The menthol in peppermint tea can help numb a sore throat while also clearing up congestion.

How to Load Up on Vitamin C: Immune Vitamins to Give You a Needed Boost

Berries – This superfood contains flavonoids that boost the immune system. It is also full of vitamin C, vitamin A, potassium, dietary fiber, and manganese.

Leafy Greens -These vegetables can be used in any meal, including smoothies. They contain folates and vitamins that enhance the immune system.

Bell Peppers – They’re a great source of both vitamins and antioxidants. Other than providing us with their goods, they’re versatile. This means that it can be used in different dishes. 

Tomatoes – Tomatoes are another vitamin C-rich fruit. They help with immunity and provide other important minerals, which increase your immune system’s ability to fight off nasty colds and flu viruses. 

When Should You Exercise?

The Best Time of Day to Workout

Time matters when you’re exercising, as it determines energy levels, strength, motivation, and body temperature. Cold and tense muscles can lead to strains, aches, and uncompleted workouts. Who wants that? Experts have discovered that the best time to exercise is between 2 p.m. and 6 p.m. 

Exercise Before or After Meals? 

Many make the mistake of exercising on an empty stomach. It’s important to eat before working out, but wait at least 3 hours before exercising. Exercising before meals can have negative effects on the body, such as dizziness, dehydration, fatigue, migraines, and more. Have some carbohydrates before working out! They provide a great source of energy. 

Have a look at our top tips when exercising:

  • Moderation is Key – Many people overwork themselves, especially at the start of their exercise journey. We recommend moderate-level workouts and activities. You should work out three to four days a week, and sessions should be no more than 30 to 40 minutes.
  • Stay Consistent – The most important part of exercise is consistency. It’s easy to fall back into old habits or become too busy. But remember that exercises can be done just about anywhere, depending on what they’re. If you know an overwhelming time is ahead, adjust your workout schedule. Setting reminders and changing things up are also good tips to keep you exercising.
  • Outdoor Activities – The sun provides vitamin D, so take your workouts outside! Fresh air and sun exposure are great for your health. The sun is known to strengthen your immune system.
  • Hydrate and Rest – Make sure you rest before and after workouts, as this is known to recover and repair those who work out. Hydrating is equally important. You need to consume 2.5 liters a day when exercising, as you lose electrolytes through sweating. 


Even though so many adults get sick throughout the year, there are solutions. Our immune system keeps us healthy. So, fuel your body with superfoods! A strong immune system fights off colds and flu viruses more easily.

Now, if you do get sick, there are natural remedies you can try at home. They include steaming, honey and lemon combo, gargling salt water, and having peppermint tea. Research has shown that exercise is also a great way to boost your immune system. Just remember that time, hydration, and rest matter when exercising. You can improve both your immune system and quality of life by following our expert tips!

Pia Vermaak

Pia Vermaak 

Pia Vermaak is the owner of the leading digital marketing and content writing company, MotherTyper. Her skill sets include degrees/certificates in beauty, psychology, business, and writing! MotherTyper has writers from all over the world with different races, genders, and backgrounds, ensuring the perfect piece is written, researched, and presented to you!