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Calgary, AB / 587-437-3197 / jenna@simplynurtured.ca

2016 by Jenna Lessner 

  • Jenna Lessner, BSc, CHNC

9 Immune Boosting Foods

With the COVID-19 pandemic, staying healthy is a top priority right now. That means focusing on supporting your immune system. Your immune system works to protect you every day by neutralizing and removing pathogens such as bacteria, viruses, parasites and fungi.

It is when the performance of our immune system is compromised that we are more likely to fall ill. I highly recommend that you listen to my interview on Boosting Immunity with Dr. Ayla Lester on the Nurture Me Podcast.

Here are 9 Immune Boosting Foods to include in your diet today.


  1. Bone Broth – There’s a reason why your Grandma always gave you chicken noodle soup when you were sick. Bone broth has been shown to support immune function by promoting gut health. Collagen and amino acids (proline, glutamine and arginine) support the integrity of the intestinal lining thereby reducing inflammation.

  2. Ginger – Ginger has a long history of boosting immune systems because it is believed to cleanse our lymphatic system – removing toxins, waste and unwanted materials from the body. Research has also demonstrated its potential for antimicrobial and anti-inflammatory properties.

  3. Green Tea – Evidence has shown that green tea works as an antifungal and antivirus agent which may help to boost immunity and help the body fight germs.

  4. Citrus Fruits (Oranges, Lemons, Grapefruits) – It’s long been known that foods rich in Vitamin C have anti-inflammatory and antioxidant properties that enhance your immune system.

  5. Bell Peppers – They are also very high in Vitamin C. Research has shown that consuming enough vitamin c may help reduce symptoms or duration of illnesses such as the common cold/

  6. Carrots – Foods rich in beta-carotene help the body reduce inflammation and fight oxidative stress.

  7. Pumpkin Seeds – They are rich in zinc which has been shown to help the body fight illness and may interfere with a molecular process that causes bacteria buildup in the nasal passage.

  8. Oregano Oil – It naturally fights infections due to its antifungal, antibacterial, antiviral and anti-parasite properties.

  9. Fermented Foods (Sauerkraut, Kimchi, Kombucha) – Did you know that 70% of the immune system comes from the gut? This is why ensuring a healthy microbiome is so essential for boosting your immune system.