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Best Immune Boosting Foods for a Healthier You

In this article, we’ll share the best immune boosting foods for your well-being. Read further to learn more!

Why Immune System is Important?

best immune boosting foods - Why Immune System is Important

What would happen on a football field if the defensive players were not there? Simple, the offensive players with the ball would run down the field for a touchdown. Now think about what happens when the defensive players ARE there. The defensive players charge and try to stop the other offensive players from getting a touchdown. Now think of your immune system as being the defensive players.  

If you didn’t have an immune system, your body would not be able to fight off the many, many bacteria germs and viruses it is exposed to every day. You would feel sick all the time.

So, you can see that like sunscreen protects against sunburn, and socks protect against cold feet, our immune system protects against sickness. It is vitally important.  

How Immune System Works?

best immune boosting foods - How Immune System Works

There are two main parts of the immune system: (1)

  • The innate immune system, which you are born with.
  • The adaptive immune system, which you develop when your body is exposed to microbes or chemicals released by microbes.

All immune cells come from bone marrow, which develops stem cells which then changes the stem cells into many types of cells. The two most common types of immune cells are; the innate immune cells and the adaptive immune cells. And then there is a secret weapon called the Natural Killer (NK) cells which defend like the innate immune cells but also have memory cells and can act like adaptive cells. They can do it all. (2)

Your body is always making immune cells, in fact, more cells than you could ever use and on a regular basis it destroys the extra cells it doesn’t use. And when the body gets older, over age 85, the body slows down its production of immune cells and that is why older people can get infections and viruses easier. Some scientists think when the body ages it makes fewer Thymus cells (T-cells) and some think the body just makes fewer bone marrow cells. It’s not fully understood. (2)

Let’s circle back to football. As in football, the defensive players have unique roles to play and have unique names, so does our immune system. We have players like skin, bone marrow, thymus, lymphatic system, spleen, and mucosal tissue (GI). They all communicate with one another, just like the defensive players. When each player is healthy and strong they can do a much better job of defending off bacteria and viruses. So, the best way to boost your immune system is to boost each of the players and keep them healthy.

Best Immune Boosting Foods

best immune boosting foods

Let’s review each defensive player in your immune system and what you can eat to keep each player healthy. Remember if each player is healthy then you have a very strong defense.

The best immune boosting foods for healthy Skin are: (3)

  • Carrots, apricots, and other yellow and orange fruits and vegetables
  • Spinach and other green leafy vegetables
  • Tomatoes
  • Berries
  • Beans, peas, and lentils
  • Salmon, mackerel, and other fatty fish
  • Nuts

Also, check this article to learn how apple cider helps to clear your skin:

Apple Cider Vinegar Gummy for Glowy Skin and Health

The best immune boosting goods for healthy Bone Marrow are: (4)

  • Protein-rich food like meat, poultry, fish, dairy foods, and vegetables.
  • Prunes provide fiber, vitamin A, potassium, and copper.
  • Raisins are fat-free, cholesterol-free, low in sodium, and supply the body with a good source of fiber, antioxidants, vitamins, iron, potassium, and calcium.
  • Apricots contain dietary fiber and beta-carotene, as well as vitamin A, vitamin C, magnesium, iron, calcium, phosphorus, silicon, and potassium. Lycopene is an especially powerful antioxidant also found in apricots.
  • Dark leafy greens like spinach, collard greens, broccoli, asparagus, and dandelion

The best immune boosting foods for a healthy Thymus healthy are: (5)

  • Broccoli
  • Cauliflower
  • Cabbage
  • Citrus fruits
  • Red Peppers
  • Yogurt
  • Avocados
  • Papaya
  • Green tea
  • Kiwi

The best immune boosting foods for a healthy Lymphatic System healthy are: (6)

  • Drink lots of Water
  • Cranberries
  • Leafy green vegetables
  • Nuts and Seeds
  • Garlic
  • Ginger
  • Turmeric
  • Seaweed
  • Citrus fruit

The best immune boosting foods for a healthy Spleen are: (7)

  • Oily fish
  • Cinnamon
  • Yogurt
  • Dark leafy greens
  • Yellow and orange foods
  • Whole grains
  • Read and black grapes
  • Green Tea
  • Ginger
  • Dark Chocolate
  • Wide variety of berries

The best immune boosting foods for healthy Mucosal Tissue (GI) are: (8)

  • Sauerkraut
  • Asparagus
  • Pineapple
  • Raw onion
  • Raw garlic
  • Bone Broth
  • Apple cider vinegar
  • Kimchi
  • Ginger
  • Dandelion greens

Also, check these articles to learn further which foods help to improve your immune system:

11 Super Foods High in Iron to Fight Against Diseases

Best Foods with Probiotics That Will Make You Fantastic

Best Immune Boosting Supplements

Let’s take a brief look at some of the best immune boosting supplements as an addition to your immune-friendly diet.

Shroom Tech ImmuneShroom Tech Immune is a supplement to boost your immune system. Its goals are to protect your cellular integrity so that the body is producing healthy cells, to stimulate the body to make cells, and to support the good bacteria in your colon. All three important factors to feeling good.

Check it Out

Nested Natural Elderberry GummiesDo you get a cold when the seasons change or when you are on a trip? Nested has a solution. It’s their Natural Elderberry Gummies. These are a supplement that protects the body’s during the transition of the seasons and to protect your body from getting worn down while traveling. It does this through elderberries and vitamin C and Zinc. These gummies are low in sugar and are 100% vegan and non-GMO

Check it Out

Immune Protect with ParactinLife Extension Immune Protect with PARACTIN  (30 Vegetarian Capsules)

This supplement activates the Natural Killer cells in your immune system. It is an aid to fight off seasonal colds and flu bugs we get exposed to. The Paractin stimulates an immune response.

Check it Out

Check this article to improve your health and immune system with Vitamin C supplements:

The Best Vitamin C Supplements That Will Restore Your Health


Because the immune system is so complicated, there is no super pill to boost your immune system. There are supplements to help boost the immune system that works well for some people.

As you look at the list of foods to boost your immune system, you probably notice the same foods are mentioned for each element (or defensive player) of the immune system. The most important thing to know is eating a variety of healthy foods is the best boost for the immune system and the entire body.

The human body makes hundreds of thousands of cells each day. Food and water are the body’s fuel. And exercise gives the body the motivation to continue making cells, including immune system cells. Your answers to these 2 questions will tell you what you need to do to boost your immune system. Do you want your body to make cells and do you want them to be healthy cells?

Also, if you want to help us, please share this image!

Best Immune Boosting Foods

Written by:

Sharon Del Pietro


If you have any feedback, you can reach us out on our e-mail info@shapeutopia.com

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