Top 10 Immune Boosting Foods + Pro Tips to Incorporate Diet with Fresh, Healthy Foods

Disclosure: In any review for a product or service, products or compensation may have been provided to me to help facilitate my review. All opinions are my own and honest. I am disclosing this in accordance with FTC Guidelines. Please see “Disclose” and "Terms of Use" tabs for more information.

Can orange a day keep COVID away? Don’t we all wish it could be this simple. Well, the good news is we know fueling your body fresh, nutritious food can help boost your immune system to help fight off disease. If you’re looking for tips on ways to boost your immune system, consider the following dietary advice from Territory Foods Riley Rearden, LA Culinary Manager and Danielle Schaub, Culinary & Nutrition Manager, MSPH, RD.

1.) Load up on Vitamin C – Micronutrients support a healthy immune system.

2.) Limit Processed Foods – eating foods and beverages high in sugar or refined carbs, may reduce your body’s ability to ward off disease.

3.) Eat more Fruits + Veggies – which are high in vitamins, essential for immune system function to help boost your immune system.

Here are their picks on top 10 Best Immune Boosting Foods:

Berries (particularly blueberries, raspberries, elderberries). Berries are called superfoods for a reason. They may be tiny but they packed with antioxidants (beneficial for immunity, warding off toxins/cell damage, and decreasing inflammation).

Brazil Nuts– Brazil nuts have very high amounts of selenium. Studies have shown that increased amounts of selenium in our bloodstream are associated with an enhanced immune response. They also support thyroid function and the healthy fats are great for brain function.

Oysters– Oysters are very high in zinc which helps us ward off viruses and unfriendly bacteria. It also helps our bodies build and repair our cellular DNA.

Hemp Seeds– If you are plant-based, seeds are another great way to get your zinc. Hemp seeds in particular can contain up to 43% of your daily zinc recommendation. Seeds also are a great source of fiber, healthy fats, vitamins (like vitamin E), and minerals which all contribute to a healthy immune system.

Garlic – Garlic has been used by many cultures as medicinal food. One clove of garlic contains a powerhouse of calcium, potassium, and more than 100 sulfuric compounds which all help to ward off bacteria and infection. Raw garlic is most beneficial for health, so if the odor is too strong, there are supplement versions as well.

Ginger– Ginger is a potent antioxidant, and also contains magnesium, iron, zinc, and calcium. Studies have suggested that ginger has antimicrobial properties that could help kill viruses.

Oregano – Oregano is an antibiotic super-herb that contains thymol and carvacrol (known to fight infections), as well as tons of antioxidants. Its great in its whole form, but for a powerful immune protectant, try oregano oil as well. I will warn you, the taste of the oil is very potent, but it’s worth it.

Red Bell Peppers – Oranges may be the poster child for vitamin C, but a cup of chopped red bell peppers will provide you with 3 times more vitamin C than an orange. Not to mention it’s a great source of Vitamin A which is great for your vision.

Shiitake Mushrooms– mushrooms in general are nutritional and medicinal powerhouses, but a study by the American College of Nutrition concluded that shiitake mushrooms can improve the efficiency of the immune system, improve gut immunity, and decrease inflammation.

Cinnamon– studies suggest that cinnamon may protect us against viral infection. It contains bioactive phytochemicals such as cinnamaldehyde and eugenol that are known to be antibacterial.


One way to incorporate a consistent intake of immune boosting foods, is to consider a meal delivery services like Territory Foods where all meals are 73% plant-forward and are rich in quality and nutrition. They just launched specific meals to their offering that are rich in Vitamin C and immune boosting ingredients. It’s a healthy alternate to excessive take out and/or helps avoid trips to the grocery store.


  1. Maryann D. says

    I do want to eat more Immune Boosting Foods. I have to purchase more Shiitake Mushrooms since I know I enjoy them!

Speak Your Mind