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10 Immunity-Boosting Foods

10 Foods

that boost your immune system

The immune system is the body’s defense against pathogens. Your immune system is what empowers you to function and perform with health and wellness. 

Does your immunity need an extra kick? Try incorporating some of these ingredients into your daily meals to help fight off viruses and infection!

1. Almonds

Almonds are rich in vitamin E, an antioxidant that helps to fight free radicals in the body and reduce inflammation. This keeps the immune response strong and steady. Almonds are also dense with healthy fats that leave you full and satisfied.

2. Sunflower Seeds

Like almonds, sunflower seeds are also high in vitamin E, as well as vitamin B6 and magnesium. Dry roasted sunflower seeds are a delicious addition to salads or eaten on their own.

3. Turmeric

This spice is known for its immunity-boosting and anti-inflammatory properties. Consuming turmeric in your meals or in golden milk teas can help alleviate symptoms of inflammatory conditions including osteoarthritis and rheumatoid arthritis.

4. Green Tea

Green tea is antioxidant and flavonoid-rich. Green tea aids in lowering cholesterol, fighting heart disease, and improving immune function. Black tea and white tea are also great choices for boosting immunity.

5. Ginger

Ginger is known for its antioxidant qualities that protect against free radicals, arthritis, and viral infections. Ginger is also a great pain reliever and is anti-inflammatory. Eat fresh, grate into muffins, or steep in hot water to make a spicy, refreshing tea infused with all of this root’s healthy benefits.

6. Citrus

Citrus fruits may be one of the most well-known and researched for ingredients that are immunity boosting. Grapefruit, lemons, limes, and oranges are high in vitamin C which increases white blood cell production. Vitamin C also provides protection of your immune cells as they fight infections. Enjoy fresh-squeezed juice or peeled segments to get a healthy dose of vitamin C into your day.

7. Bell Peppers

Red bell peppers are fantastic sources of vitamin C which provide antioxidants and heightened immune response. Chop these fresh and add into salads, or slice and enjoy as a delicious, crunchy chip replacement with salsa or hummus.

8. Garlic

Garlic is a powerhouse when it comes to strengthening the immune system and lowering cholesterol levels. This ingredient is anti-fungal, antiviral, and helps to lower inflammation and protect against a variety of diseases and infections, including colds, heart disease, and the flu.

9. Oysters

If you can get past the texture of a raw oyster, they make a delicious meal that can also help to strengthen your immune system. Oysters are rich in zinc which gives a boost to white blood cell function, as well as vitamin C.

10. Elderberries

Elderberries have been used as medicine for centuries for their antiviral and anti-inflammatory properties. Eat these berries – or enjoy an elderberry syrup supplement – to fight colds, flu, and infections!

For delicious recipes that support a healthy lifestyle, make sure to visit The Herbal Kitchen and try one of our nutritious meals.

Boost Your Immune System

with ease

Well Theory makes strengthening your immune system simple with our new Herbal Immunity Multivitamin. 

This complex is formulated with powerful antioxidants to boost and support immunity in one easily digestible daily capsule.


Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

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