If you want to improve your immune system, the single biggest thing you can do is modify your diet. There are two steps to that. First you need to eliminate those foods that are a drain on the immune system – that includes junk food, processed foods, sugar and most grains.

However, once you have eliminated the harmful foods from your diet, you should look to actively add foods to your diet that will boost your immune system. Each of the foods below is packed with immune boosting nutrients that will support your body’s natural defences and help to keep sickness at bay.

Coconuts and Coconut Oil: Coconut oil contains lauric acid, which your body converts into monolaurin. Monolaurin is found in breast milk and works to strengthen the baby’s immune system. Look for sources of coconut oil that are organic – they should be non-GMO, unrefined, unbleached, and made without heat processing or chemicals.

Organic Vegetables: Fresh, organic and preferably raw vegetables are simply packed with vitamins, minerals, antioxidants and enzymes that your body requires for optimal function. That’s the bottom line.

Blueberries and Raspberries: Both of these berries are powerful immune boosters, containing natural sources of berry healthy phytochemicals. Phytochemicals are derived from the colored portions of plants and fruits.

Mushrooms: Mushrooms are high in protein, fiber, Vitamin C, broad range B vitamins, calcium and other minerals. In addition, they contain powerful compounds called beta glucans which have been shown to boost the immune system.

Raw Organic Eggs from Free-Range Chickens: Raw eggs have got a lot of bad press with many people concerned about salmonella. However, if you have a good source for fresh, organic raw eggs, you don’t need to worry about salmonella. Raw organic eggs are an inexpensive source of high-quality protein and fat and will help boost your immune system.

Grass-Fed Beef: Cows fed on grass produce meat that is high in vitamins A and E, omega-3 fatty acids, beta carotene, zinc and CLA (Conjugated Linoleic Acid). CLA is a fatty acid that enhances the immune system – the meat from grass-fed animals is three to five times higher in CLA than grain-fed animals.

Fermented Foods: Fermented foods such as kefir, natto, kimchee, miso, tempeh, pickles, sauerkraut, natural yogurt (without sugar or sweeteners) and olives can provide a good boost to your immune system. They contain friendly bacteria that provide a powerful boost to your gut’s immune system, helping to increase the action of your immune system.

Chlorella: A single-cell freshwater algae, chlorella is loaded with chlorophyll and is a powerful natural detoxifier. It helps your body process more oxygen, cleanses your blood and promotes the growth and repair of your tissues. Chlorella is also rich in health promoting glyconutrients, otherwise referred to as polysaccharides.

Propolis: A bee resin, propolis is one of the most effective broad-spectrum antimicrobial compounds in the world. It is also a rich source of caffeic acid and apigenin, two compounds that support an effective immune response.

Herbal teas: There are plenty of immune boosting herbal teas to choose from. Some of the most powerful include Matcha green tea and tulsi tea. Matcha is the most nutrient-rich form of green tea available – it comes from Japan and has up to seventeen times the antioxidants of wild blueberries, and seven times more than dark chocolate. Tulsi – also known as Indian Basil – has been used in Ayurvedic medicine for thousands of years. It has numerous health benefits, including supporting your immune system,
memory, heart health and vision.

Herbs and Spices: Most people think of herbs and spices as simply something to add flavor to food, but herbs and spices like garlic, turmeric, oregano and cinnamon are powerful immune boosters that will work naturally to boost your defences. Make sure you buy them fresh and not dried.