Immunity-Boosting Foods to Include in Your Diet

by Dr. Nick Zyrowski September 25, 2023

The immune system is a robust combination of organs, tissues, cells, and proteins. These work together to fight off harmful pathogens that make you sick. Your immune system is designed to respond when coming into contact with viruses or bacteria. (1) That means it kills the pathogens that cause illness. You can include specific foods in your diet that will boost your immune system. Nature gives you many of the nutrients you need to stay well and thrive even during the cold and flu season. Let’s take a look at some of these nutrient-dense foods you should start including today.

Red and yellow peppers

This one may surprise some people because when we think about how to stay well, many of us tend to think of vitamin C. That means lots of us drink copious amounts of orange juice, thinking that will keep us healthy. The problem is that orange juice that you get from your local grocery store contains tons of added sugar. Sugar is an immune system depressant so you could be doing more harm than good.

Red and yellow peppers contain plenty of vitamin C. (2) These are easy to incorporate into your diet and are excellent in stir-fry dishes. You can also make stuffed peppers if you’d like. There are lots of ways to add these to a healthy diet and not get all the sugar you’d consume by drinking orange juice. 


Salmon is loaded with vitamin D. If you choose wild-caught salmon, you’ll get around 1,000 I.U. of vitamin D per serving. If you wonder why you need vitamin D to stay healthy, it’s because every cell in your body has vitamin D receptors. Your immune system relies on this vitamin to function properly. (3) Now if the thought of salmon doesn’t appeal to you, you could also eat tuna. Tuna is extremely versatile and you can have salad, poke bowls, or eat it right from the can if you’re in a hurry. It’s cost-effective and easy to store in your pantry.

If you’re not a fish person, and many people aren’t, the very best source of vitamin D is Mother Nature. Getting some sunshine is the most effective method of absorbing vitamin D. If you live in an area where you cannot get at least fifteen to thirty minutes of sunshine each day, you should add a vitamin D supplement. Some studies show that vitamin D may be much more effective than the flu shot, which is good considering how dangerous many vaccines are. (4)


Garlic is widely used in many homes and it’s incredible for fighting off infections. It’s been used as a popular home remedy for years and with good reason. It contains allicin, which reduces your risk of getting a cold. Eating garlic may boost those virus-fighting T-cells that reside in your bloodstream. (5) It’s so powerful that many people take a garlic supplement each day, especially during the winter months when viruses are more prevalent.

Garlic may also reduce stress. Have you ever noticed you seem to get sick more frequently when you’re stressed? That’s because your body loses some of the ability to fight off infections when you’re under a large amount of stress. Consuming garlic may affect your adrenal glands’ response to stress by producing less of those stress hormones.

Red meat

The mainstream media would have you believe that meat is terrible for you and that a plant-based diet is the way to go. That’s simply false information. For one, red meat is an incredible source of zinc, which helps protect you from those pathogens that make you sick. Zinc is crucial for your entire body, including your immune system, skin, and wound healing processes. (6)

Your body can’t absorb zinc properly from all foods. It seems to be better absorbed from animal-based foods, not plant-based foods. (7) This is the reason many vegetarians and vegans are zinc deficient.


If you love onions, you’re in luck because they are great for boosting your immune system. These vegetables are high in quercetin, which is a powerful antioxidant not naturally produced in the body. Quercetin is known for its anti-inflammatory effects. In addition to boosting your immunity, it’s been used to treat or manage illnesses like arthritis, type 2 diabetes, and Alzheimer’s disease. (8)

Quercetin acts as a transporter to get zinc into your cells. So, it works synergistically with zinc to help produce those antiviral benefits.


Ginger is excellent for decreasing inflammation and boosting your immune system. It helps with joint pain, also, and that’s especially helpful when you’re sick and hurting all over. You can add it to different dishes and take it as a supplement. It’s great for nausea and a sore throat, too.

Appropriate doses

Now that you know some of the foods you need to add for immune health, you also need to know the proper doses for these nutrients. There are concentrations necessary when preventing illnesses. Often, higher doses are needed than you may be getting with only foods. This is important because when you get sick, you’re faced with missing work, feeling awful, and going to the doctor. Usually, that visit includes getting antibiotics or shots that can wreck your gut health and make you feel worse. If you’ve ever had an illness and waited for several hours in a medical office, we know how frustrating that can be. Also, we know juggling multiple bottles of supplements can get expensive and confusing when you’re trying to boost your health. Fortunately, you can use a formula that contains the specific immune boosters you need. The Immune Essentials booster comes packed with the nutrients you need at the appropriate doses to help your immune system fight off infections. This supplement will work to keep your immune system strong and healthy, so it can protect you against dangerous pathogens. It can be taken as a preventative and during sickness to fight off the illness.

The synthetic immunity trap

There are large pharmaceutical companies that will profit from your illness. Consider the common cold or influenza. How many times has your primary physician told you to get that flu shot to protect you against getting sick? Now think about how many times you’ve still contracted the flu virus. That’s because these vaccines aren’t genuinely helpful, and can even be harmful in some cases. So many people run to get antibiotics when they’re sick, but most of the time these won’t work. Natural medicine is healthier and doesn’t come with harmful side effects.

Stay healthy for life

We’ve seen people who run to the pharmacy to get a few vitamins when the cold and flu season rolls around. That won’t always work because many of these supplements contain more fillers than nutrients. Also, if you aren’t eating a healthy diet and you’re consuming lots of processed foods, taking vitamins won’t supersede those unhealthy habits. We want you to stay healthy for life by using natural methods that work, not synthetic forms of pseudoscience aimed at making money off your illness. Remember, you must be an advocate for yourself when it comes to wellness. If you’re tired of being told you need a vaccine or antibiotic that doesn’t work, we encourage you to consider holistic healthcare that focuses on getting to the root cause of your health issues. Contact us for more information on staying well all year long and thriving through those typical cold and flu months.

References :,daily%20recommended%20intake%20%5B3%5D.,side%20effects%20could%20cause%20harm.&text=C.,severe%20colon%20damage%20and%20death.

Dr. Nick Zyrowski
Dr. Nick Zyrowski

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