Immune Boosting Foods  

The strength of our immune system is reliant upon our commitment to doing everything we can to maintain optimal health and wellness. This includes obvious factors, such as getting the proper amount of sleep each night (or day, depending on your work schedule), getting ample exercise, rehydrating the body with plenty of fluids, managing stress levels and, of course, nourishing the body with vitamin- and nutrient-rich foods through a variety of means.

Today, we’ll be focusing on ways you can boost your immune system through food and drink. In current times, it has been necessary to find creative ways to carry on with our normal routines, including working and visiting with friends and family through remote means, continuing education for students and shopping for essential things, like groceries and household products.

Below you’ll find a list of some great foods and drinks you should add to that Instacart order that will offer simple ways to sneak in all the vitamins and minerals you need to boost your immune system. Stay healthy, friends!


Citrus fruits – add a grapefruit to your breakfast or an orange to your smoothie for vitamin c.

Try juicing to get the most out of veggies. Consider carrots, celery, wheatgrass and spinach.

Bored with plain old water? Try seltzer water for some fizzy bubbles.

Garlic is packed with antioxidants and can be added to just about any dish.

Bell peppers – chop up a few bell peppers and enjoy with some dip or sauté in oil and garlic to enjoy with pasta.

Increase your zinc, magnesium, fiber, iron and vitamin C with dark leafy greens like kale and spinach.

Consider how fermented foods can aid in better overall health, like sauerkraut, kefir, miso and tempeh.

Almonds are a great “boredom” snack since they offer a great crunch and are packed with magnesium, vitamin E and protein.

Ginger can help reduce inflammation, soothing sore throats and even decreasing nausea. Enjoy some ginger tea or hot ginger soup or add minced ginger to stir-fry.

Vitamin D helps regulate the immune system and helps us fight against certain diseases. Be sure to get some sun, but also enjoy a glass of milk or a cup of yogurt.

If hot beverages are your thing, green and black teas are packed with flavonoids, which helps fight germs.

Meat eaters should consider the benefits of poultry, such as chicken and turkey, which both contain a considerable amount of vitamin B-6, which supports biochemical reactions in the immune system. Vegetarians can get the same benefits from foods like green vegetables and chickpeas (which are great roasted with some ginger or garlic – see above.)