Nature's Top 15 Immune Boosting Superfoods

Nature's Top 15 Immune Boosting Superfoods

Wouldn't it be nice if the holiday season came without all of the weather changing colds and flu that it comes with?

Many people become extra run down as the year starts to come to an end. This is because your body goes through a transition process to adjust to the changes of the seasons.

As the weather starts to change you should be able to feel confident that your body will sustain you with energy to last throughout the winter.

This is no easy feat however. You need to provide your body with the best forms of fuel that it needs to power through the shorter and colder days.

These immune boosting superfoods are concentrated with specific vitamins and minerals that will help you get through colds time this winter.


      The list below should act as a proficient guideline for all the superfoods that you should look to consume throughout the day for energy and immune support:

      1. Broccoli: This is a highly powered cruciferous vegatables with lots of Vitamins. Broccoli is enriched with Vitamin K, vitamin C, chromium and folate. It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, potassium and copper. The phytochemicals in Broccoli work to amp up your immune ability and make you feel energized.

      2. Citrus: Citrus fruits are fortified with a heavy dosage of Vitamin C and a host of other antioxidants making it a strong proponent of immune health and skin vitality.

      3. Yogurt: Yogurt is enriched with healthy bacteria which makes it a strong probiotic. Probiotics are important for staving away indigestion and helping with symptoms of the stomach flu.

      4. Peas: Peas are a strong green vegetable that can be a great addition to any dish. Although deceivingly tiny, this vegetable is densely nutritious. Carotenoids, polyphenols, phenolic acids, and flavonoids are some powerful antioxidants present in peas. These antioxidants are sure to help build your immune system up.

      5. Cranberry: Cranberries are an amazing source of Vitamin C and may help support a healthy immune system.

      6. Nuts: Nuts like peanuts, walnuts, cashews and almonds are great sources of healthy fat that are dense with protein and vitamins. They make a versatile snack and can be combined with dried fruit to make a nutritious trail mix. This snack should help keep you energized and healthy. [1]

      7. Kale: Kale has more beta-carotene than carrots do. Carrots are most commonly known for having a high concentration of beta-carotene. This is pretty telling about kale's high ranking as a dynamic superfood. It is one of our favorite vegetables for fighting off cold and flu. Make sure to go organic when picking your produce as to avoid chemical or genetic modification.

      8. Sunflower Seeds: These seeds are packed with Vitamin E and other antioxidants that may help prevent effects of a lowered immune system. Definitely an essential food to add to your nuts and seed arsenal. [2]

      9. Brazil Nuts: Brazil nuts are rich in selenium zinc, protein, magnesium and thiamine. Selenium compounds and zinc are notorious for improving your body's immune response as it works hard to fight pathogens from making you sick.

      10. Mushrooms: Mushrooms (most notably shiitake) contain lentinan, a type of beta-glucan that has been known to power the immune system and protect your prostate and stomach.

      11. Dark Chocolate: Dark chocolate contains a lot of powerful antioxidants and natural stimulants which can enhance focus and concentration, improve energy and immune health.

      12. Raspberries: Raspberries are another superfood that are concentrated with a lot of valuable properties. They are stocked with phyto-antioxidants including catechins, anthocyanin, ellagic acid and quercetin. 

      13. Turmeric: Turmeric is becoming widely popular for its immune supporting benefits. We recommend finding a high quality Turmeric powder to use in cooking recipes or to sprinkle on certain foods.

      14. Pumpkin Seeds: Just in time for fall, pumpkin is a widely popular season favorite. The oil in pumpkin seeds contains high concentrations of Omega 3- Fatty Acids that are great for immune health and inflammation.


      1. Adrienne “11 Superfoods That Boost Your Immune System.” Whole New Mom, 23 July 2017,


      3. "9 Reasons To Have A Teaspoon Of Black Cumin Seed Oil Every Day." Natural Living Ideas. 28 June 2017. Web. 30 July 2017. 

      4. Marks, Michelle. "Black Cumin Lowers High Blood Glucose Levels." Natural Health 365.  24 Dec. 2013. Web. 01 Aug. 2017.

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