25 Immune-System Boosting Foods and Recipes to help us support our bodies, bolster our immune system and keep us healthy or help minimize the symptoms if we do fall ill.  Full of healthy probiotics, prebiotics, polyphenols, antioxidants, vitamins and minerals, immunity-boosting recipes can easily be incorporated into our everyday diet.     25 Immune-System Boosting Foods and Recipes to help us support our bodies, bolster our immune system and keep us healthy or help minimize the symptoms if we do fall ill.  Full of healthy probiotics, prebiotics, polyphenols, antioxidants, vitamins and minerals, immunity-boosting recipes can easily be incorporated into our everyday diet. 

If there’s one thing to know about the human body; it’s this: the human body has a ringmaster. This ringmaster controls your digestion, your immunity, your brain, your weight, your health and even your happiness. This ringmaster is the gut.~ Nancy Mure

Hi friends. Besides sleeping well, lowering anxiety, exercising, and getting outside, what we consume can help boost our immune system, increase our chances of staying well, and even help minimize symptoms if we fall ill.

Food truly is medicine and I just thought I’d share a few things I’m incorporating. First…

What are Immunity-Boosting Foods?

Immunity-boosting Foods are those that feed and support our Microbiome (our gut) our first line of defense against disease and illness, and nourish our bodies with vitamins and minerals, and are rich in polyphenols.

  • Foods rich in PROBIOTICS (Naturally fermented foods like Kimchi, Kraut, Yogurt, Miso, Tempeh, Kombucha, Sourdough, etc.)
  • Foods that are high in PREBIOTICS  (organic fruits and veggies- asparagus, apples, artichokes, garlic, onion, cold potatoes, raw green beans, Jerusalem artichokes, slow metabolizing starches like beans, sweet potatoes).
  • Foods rich in polyphenols (spices, berries, red fruits,  broccoli and broccoli sprouts, mushrooms, green tea, dark chocolate, organic coffee)
  • Anti-Inflammatory foods (turmeric, ginger, nuts, seeds, fish, olive oil, fruits, leafy greens)
  • Foods high in ZINC! 

Immunity-Boosting Recipes

Probiotic-Rich Fermented Foods

Fermented foods are rich in probiotics that support our gut microbiome which can build immunity. If you have been here a while, you’ll know how much we love fermenting things around here –hot sauce, kimchi, pickles, sauerkraut, beet kvass, etc., not only because it’s a fun thing to do, but for the health benefits. AND Fermenting is actually very simple and easy! Don’t let the idea of it scare you off. Anyone can do this, seriously!


Kimchi! This recipe for Kimchi (a Korean-style fermented cabbage, kind of like Kraut, only more flavorful) only takes 30 minutes of hands-on time before mother nature takes over! Full of healthy probiotics to help boost immunity.

25 Immune-Boosting Foods and Recipes to help us support our bodies, bolster our immune system! || How to make Kimchi that only takes 30 minutes of hands-on-time before mother nature takes over! Full of healthy, gut-healing probiotics, this authentic kimchi recipe is vegan adaptable & gluten free. Quick and easy, make it as spicy or mild as you like. #kimchi #howtomakekimchi #vegan #vegankimchi #eatclean #cleaneating #plantbased #napa cabbage #kimchirecipe #probiotics #fermented #guthealing #fermentedcabbage #koreanfood #koreanrecipe

 

HOW TO MAKE KIMCHI!| 60-sec video

Simple Cultured Cabbage (Sauerkraut!)  A delicious tangy addition to many dishes. Brimming with gut-healing probiotics, cultured cabbage is easy to make at home with just two ingredients!  How to make Sauerkraut- a delicious tangy addition to many dishes.Brimming with gut-healing probiotics, cultured cabbage is easy to make at home with just two ingredients!  

Sourdough bread!  Believe it or not, sourdough is a “fermented food”! Using sourdough starter and organic flour, increases the health benefits of bread and decreases gluten intolerance. Here’s an EASY recipe for No-Knead Sourdough Bread that rises overnight and is baked in the morning. Want to make your own sourdough starter? Learn how here!

An EASY recipe for No Knead Sourdough Bread that rises overnight and is baked in the morning. #sourdough

Beet Kraut!  A simple, easy, small-batch recipe for Beet and Cabbage Sauerkraut that anyone can make using a mason jar takes only 20 minutes of hands-on time. Full of good healthy probiotics that will energize the body, boost immunity and help support the gut.

25 Immune-Boosting Foods and Recipes to help us support our bodies, bolster our immune system! || Beet and Cabbage Kraut!  A simple easy, small batch recipe for Beet and Cabbage Sauerkraut that anyone can make using a mason jar, that takes only 20 minutes of hands-on time. Full of good healthy good bacteria that will energize the body and help heal the gut.

Water Kefir!   A fruit-infused, slightly fermented, bubbly sparkling fruit water (kind of like Kombucha but way easier) and full of healthy probiotics to energize, boost immunity. Infuse with any fruit you like!

25 Immune-Boosting Foods and Recipes to help us support our bodies, bolster our immune system! || Strawberry Water Kefir, full of healthy probiotics, good for the gut, like Kombucha but BETTER and EASIER! A simple step by step guide | www.feastingathome.com

 Fermented Pickles! How to make Fermented “Kosher” Dill Pickles! A simple recipe for making the most flavorful, crunchy, tangy, garlic dill pickles with only 15 minutes of hands-on time. The pickle brine is a probiotic “tonic”- drink it daily for energy, and to help boost immunity.  Simple easy instructions!

25 Immune-Boosting Foods and Recipes to help us support our bodies, bolster our immune system! || How to make Fermented "Kosher" Dill Pickles! A simple recipe for making the most flavorful, crunchy, tangy, garlic dill pickles with only 15 minutes of hands-on time. Simple easy instructions! #pickles #dillpickles #fermented #fermentedpickles #cultured #preserving #pickledcucumbers

Curtido! A fermented Salvadorian Slaw (like Kraut) made with cabbage, carrots, onion and oregano. Simple to make, full of healthy probiotics! Use on Tacos, Pupusas, quesadillas or enchiladas as a delicious healthy condiment!

Curtido - A fermented Salvadorian Slaw ( or Kraut) made with cabbage, carrots, onion and oregano. Simple to make, full of healthy probiotics! Use on Tacos, Pupusas, quesadillas or enchiladas as a delicious healthy condiment! #Curtido #fermented #slaw #cultured #kraut

 Fermented Hot Sauce! This simple recipe for Fermented Hot Sauce uses fresh chilies with no special equipment and only 20 minutes of hands-on time! Use spicy peppers or mild peppers- up to you. The flavor will blow you away! So tasty! 25 Immune Support Foods! A simple delicious recipe for Fermented Hot Sauce using fresh chilies, with no special equipment and only 20 minutes of hands on time! Full of healthy probiotics that boost immunity! #hotsauce #fermentedhotsauce #chilisauce

 

 Turmeric Sauerkraut! Fermented Turmeric Sauerkraut- this small-batch recipe is full of immunity-boosting probiotics and can be made in 3 days! Fast, simple, and easy!

  25 Immune-Boosting Foods and Recipes to help us support our bodies, bolster our immune system and hopefully stay healthy or help minimize the symptoms if we do fall ill.  Full of healthy probiotics, antioxidants, Vitamin C, and Zinc, these simple immunity-boosting recipes can easily be incorporated into our everyday diet. 

 

 Apple Cider Switchel. The simplest thing you can start doing today is drink apple cider vinegar water – a healthy, energizing, probiotic drink made with apple cider vinegar (w/the “mother” in it), lemon, and ginger -to boost immunity, help with digestion and increase energy!

  25 Immune-Boosting Foods and Recipes to help us support our bodies, bolster our immune system and hopefully stay healthy or help minimize the symptoms if we do fall ill.  Full of healthy probiotics, antioxidants, Vitamin C, and Zinc, these simple immunity-boosting recipes can easily be incorporated into our everyday diet. 

 Raw Apple Cider Dressing  A simple recipe for Raw Apple Cider Vinaigrette, an easy “Every day” salad dressing full of healthy probiotics. Make with your choice of honey or maple! 25 Immune Support Foods! A simple recipe for Raw Apple Cider Vinaigrette, an easy “Every day” salad dressing full of healthy probiotics. Make with your choice of honey or maple!

 

Miso!   This Vegan Ramen and  Miso Mushroom bowl are all made with miso- a fermented soybean paste that is full of healthy probiotics.  I also especially love this Miso Dressing!

 

  25 Immune-Boosting Foods and Recipes to help us support our bodies, bolster our immune system and hopefully stay healthy or help minimize the symptoms if we do fall ill.  Full of healthy probiotics, antioxidants, Vitamin C, and Zinc, these simple immunity-boosting recipes can easily be incorporated into our everyday diet. 

Miso Mushroom Bowl

This flavorful Miso Mushroom Bowl is packed full of goodness-  brown rice, avocado, cabbage, carrots, daikon, edamame and a Miso Ginger Dressing. Vegan and Gluten free!

A flavorful Miso Mushroom Bowl with brown rice, avocado, cabbage, carrots, daikon, edamame and a Miso Ginger Dressing. Vegan and Gluten free. #bowl #veganbowl #vegandinner #mushroombowl

Tempeh!  Made from Fermented Soy Beans, tempeh is a great source of Probiotics. This Blackened Tempeh Salad (or wrap) with Avocado, Kale, Radishes, Pickled Onions and Creamy VEGAN Cajun Ranch Dressing can be made into a hearty entree salad, grain bowl, or packable wrap.

  25 Immune-Boosting Foods and Recipes to help us support our bodies, bolster our immune system and hopefully stay healthy or help minimize the symptoms if we do fall ill.  Full of healthy probiotics, antioxidants, Vitamin C, and Zinc, these simple immunity-boosting recipes can easily be incorporated into our everyday diet. 

Foods High in Prebiotics

Here is a list of prebiotic foods to start adding to your diet to help support and grow the good bacteria in your gut. A word of caution… if you are not used to eating vegetables, start off slowly, and in low doses.  These may be harder to digest if your gut lacks “good” gut bacteria. Add gradually…

Jerusalem Artichokes: 

Roasted Sunchoke and Barley Bowl with Kale, Mushrooms &  Zaatar Tahini Sauce

Roasted Sunchoke and Barley Bowl with Kale, Mushrooms &  Zaatar Tahini Sauce

Asparagus:

Asparagus Salad with Fennel, Almonds and Lemony Leek Dressing. This vegan salad can be made ahead, a perfect side to fish, chicken or tofu.  Raw asparagus is particularly good in feeding gut bacteria.

Asparagus Salad with Almonds Fennel and Lemony Leek Dressing. This vegan salad can be made ahead, a perfect side to fish, chicken or tofu. #fennel #fennelsalad #asparagus #vegansalad #eatclean #leeks #recipe #slaw #vegan #plantbased

 

Lentils!Beans and Legumes feed our good gut bacteria. This recipe for Mushroom Lentil Stew with Fennel and Sage is earthy, hearty and richly spiced.  Delicious and vegan!

This recipe for Mushroom Lentil Stew with Fennel and Sage is earthy, hearty and richly spiced.  Delicious and vegan!

Sweet Potatoes!

These Veggie-loaded, Baked Sweet Potatoes are infused with Oaxacan flavors, served over optional Mole Sauce. Healthy, flavorful and perfect for Sunday meal prep. Vegan-adaptable! Gluten-free.

These Veggie-loaded, Baked Sweet Potatoes are infused with Oaxcan flavors, served over optional Mole Sauce. Healthy, flavorful and perfect for Sunday meal prep. Vegan-adaptable! Gluten-free. #bakedsweetpotatoes #sweetpotatoes #vegandinner #mealprep #veganrecipe

 

Foods High in Polyphenols:

Plants, spices, and herbs tend to have the highest antioxidants. Berries are particularly high in polyphenols as well as green tea and cacao. Seek out colorful organic produce- deep reds, purple, orange, deep greens, and golden yellows! Eat the rainbow. 🌈   Here is a list of the 100 richest polyphenols.

You’ll probably be surprised at what is at the top of the list. Since I read this, I’ll add a pinch of this ingredient to my morning coffee!

Blueberries and Berries!  Packed full of polyphenol-rich ingredients, this Vegan Glow Bowl! is not only delicious and satisfying it helps us glow from the inside out!

Vegan Glow Bowl! Packed full of incredible polyphenols to help us glow from the inside out. Fresh fruits and veggies, whole grains and a delicious citrus dressing. (And read the amazing story about my dad going vegan below!)

Pomegranate! 

This Polyphenol-rich salad is loaded up with Pomegranate Seeds, quinoa, avocado, parsley and toasted Almonds…a healthy vegan gluten-free salad to your everyday or holiday table!  Get the Holiday Crunch Salad.

Holiday Crunch Salad - w/ Quinoa, Pomegranate Seeds, avocado, parsley and toasted Almonds...a healthy vegan gluten -free salad to your holiday table! | #vegansalad #healthysalad #christmassalad #pomegranate #quinoa #quinoasalad |www.feastingathome. com

 

Spices! This recipe for Masala Chai is the perfect vehicle for high-polyphenol spices! This recipe uses whole spices, the way they make it in India!

How to make authentic Masala Chai, like they do in India, using using whole spices. Vegan and Sugar Free adaptable. #chai #chaitea #masalachai #howtomakechai #masala

Green Tea!  This Matcha Green Tea & Pineapple Smoothie with Kale is not only an instant mood lifter and energizer, but it is also full of healthy antioxidants!

 

Matcha Green Tea & Pineapple Smoothie with Kale- an instant mood lifter and energizing drink full of healthy antioxidants! | www.feastingathome.com #matcha #smoothie #greensmoothie #matcharecipes #smoothies #vegan #plantbased #eatclean #detox #cleaneating

Anti-inflammatory Foods

Foods high in Turmeric:

Turmeric Detox Broth Soup Turmeric is soothing and healing, full of powerful anti-inflammatory compounds that calm and restore the body, giving it a little support. This soup is highly adaptable, add what you want to the flavorful Turmeric broth.

Turmeric Detox Broth Soup Turmeric is soothing and healing, full of powerful anti-inflammatory compounds that calm and restore the body, giving it a little support. This soup is highly adaptable, add what you want to the flavorful Turmeric broth. 

Jamu Juice ( Turmeric Tea) Jamu Juice- Indonesia’s all-natural, Anti-inflammatory Elixir- made with turmeric, ginger, honey and a squeeze of lemon. Serve this hot or cold! Heals and soothes the body, simple easy recipe!

Jamu Juice ( Turmeric Tea) Jamu Juice- Indonesia's all-natural, Anti-inflammatory Elixir- made with turmeric, ginger, honey and a squeeze of lemon. Serve this hot or cold! Heals and soothes the body, simple easy recipe! 

Foods high in Vitamin C like this Citrus Avocado Salad are also immune-boosting foods!

A simple delicious recipe for  Orange and Avocado Salad with Lime juice, chili flakes and cilantro.

Citrus Salad This Moroccan-inspired Citrus Salad with dates, arugula, mint, pistachios, and toasted coconut is dressed in the most flavorful Citrus Shallot Vinaigrette. It’s deliciously juicy and vegan and full of healing antioxidants.

This Moroccan-inspired Citrus Salad with dates, arugula, mint, pistachios, and toasted coconut is dressed in the most flavorful Citrus Shallot Vinaigrette. It's deliciously juicy and vegan! #citrussalad #orangesalad

How can I boost my Immune System Quickly?

  1. Cook from scratch and eat a diverse range of whole foods -organic fruits & veggies, berries, grass-finished meats, wild fish, whole grains, etc.
  2. Eat fermented foods: (probiotics) Foods alive with healthy bacteria- homemade kraut, pickles, kimchi, yogurt, etc.
  3. Eat Prebiotics: Slowly-Digestible Starches -organic beans, legumes, sweet potatoes, organic whole grains.
  4. Supplement with minerals if needed: magnesium, copper, potassium.
  5. Reduce anxiety and fear.  Turn off the news! Breath deeply.
  6. Limit highly processed foods and seed oils.
  7. SLEEP

What hurts our Immune system:

  • Glyphosates (herbicides) often used on non-organic fruits and veggies, grains ( ie, flour), beans, and on seed oil crops (canola, soybean oil, corn oil, sunflower, safflower, etc.). Glyphosates are designed to kill bacteria and pests on plants, which do the same thing to our gut when ingested. 70% of our food in America is treated with glyphosate.  
  • Ultra-processed foods. Loaded with refined sugar, calories, refined flours, and no real nutrients, they feed our “bad” gut bacteria, ultimately messing with our hunger hormones and driving us to crave them even more.
  • Seed oils. New studies are showing that overconsumption of seed oils (oils high in Omega 6- corn oil, soy oil, canola oil, sunflower, safflower) are making us sick, inflamed and vulnerable to disease.  The scary thing is these inflammatory oils are in everything… even so-called “healthy foods” like organic hummus. Cutting out ultra-processed foods and fried foods will greatly reduce your exposure. Stick to olive oil, avocado oil, coconut oil, grass-fed, organic butter and ghee at home.
  • Too much iron. Please read this.
  • Too much alcohol.
  • Smoking
  • Lack of exercise
  • Lack of sleep
  • Stress: Too much stress and too little rest/sleep are probably the most taxing on the immune system. Turn the news off, and find your peace. You know how to do this.

10 Foods that are High in Zinc

  1. Oysters (canned, cooked or raw)
  2.  lamb, beef and Chicken Thighs
  3. Crab
  4. Tofu
  5. Hemp seeds 
  6. Lentils and beans
  7. Yogurt
  8. Oats
  9. Mushrooms
  10. Dark chocolate (unsweetened)

Vitamins, Minerals, and Supplements to Boost Immunity

Try to consume nutrient-dense foods which will always have

 What I’m doing personally

  • Supporting my gut bacteria by eating fresh, organic, colorful produce (foods high in polyphenols), and consuming gut-supporting probiotics  in the form of fermented foods. Eating SLOWLY-digestible starches (beans, whole grains, sweet potatoes), that nourish the good bacteria in the little intestine. Drinking this and this.
  • Currently supplementing with  Natural Magnesium, Natural Vitamin C (note, NOT ascorbic acid), Selenium, Vitamin K-2, Beef Liver.
  • Eating Copper-rich foods- Shittake mushrooms, blackberries, cashews, chickpeas, leafy greens, etc.
  • Eating Zinc-rich foods
  • Exercising/walking outside most days, getting vitamin D from the SUN- and breathing!
  • Cutting out inflammatory seed oils (see above).
  • Eating Organic as much as possible to reduce exposure to glyphosate. (see above)
  • Getting lots of rest (including naps) and reducing anxiety by turning off the news.

As always, be gentle with your bodies, you want to support and bolster your immune system- with daily moderate changes-  and not overly stress it or challenge it by doing anything extreme.

Gently daily care.

xoxoxo

Sylvia

 

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25 Immune boosting foods and recipes

25 Immune System Boosting Recipes: Turmeric Ginger Shot

  • Author: Sylvia Fountaine| Feasting at Home
  • Prep Time: 30
  • Cook Time: 30
  • Total Time: 1 hour
  • Yield: 8 1x
  • Category: juice,
  • Method: juiced, blended
  • Cuisine: american
  • Diet: Gluten Free

Description

25 Immune-Boosting Foods and Recipes to help us all stay healthy plus Turmeric Shot


Ingredients

Scale
  • 1/4 cup Fresh Turmeric Root – sliced (peels ok)
  • Fresh Ginger 1/4 cup sliced (peels ok)
  • Two oranges, peeled
  • Pinch cayenne, optional
  • honey to taste, optional

Instructions

Place turmeric, ginger, and oranges, either in a high-speed blender and blend until smooth. Let stand 15 minutes, strain. Drink, either hot or cold, sweeten with honey if you like.

Feel free to juice the turmeric, ginger and oranges in a juicer.



Nutrition

  • Calories: 90

Keywords: turmeric shot, turmeric ginger shot, foods to help immune-system, immunity-boosting recipes, immune-system support, fermented foods, probiotic foods, probiotic recipes

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Hi, I'm Sylvia!

Chef and author of the whole-foods recipe blog, Feasting at Home, Sylvia Fountaine is a former restaurant owner and caterer turned full-time food blogger. She currently lives in the Pacific Northwest and shares seasonal, healthy recipes along with tips and tricks from her home kitchen.

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Comments

  1. I use ginger and curcumin every day for my inflammatory problem.
    The recipes will help me use the ingredients more actively and different
    I do appreciate
    Thanks

    1. Great to hear Elvi- there is also a post on the blog about Turmeric Recipes if you search!

  2. Hi
    Should this shot be taken empty stomach in the morning? And is it good for someone who has sensitive stomach ?
    Thanks

    1. Great question Danielle- I think most of the toxicity comes from the refining and high heat, so it makes that cold-pressed would be OK or at least better? But honestly, I don’t know for sure.