Shout It From the Rooftops: Top 10 Foods to Boost Your Immune System


Lately, there is so much talk  when it comes to boosting immunity. Isn’t this something we should naturally do daily?

Sadly, the food industry has normalized fast-food joints, plastic wrapped snack packs and foot high sodas. These foods leave your craving more of the same, while also, adding fatigue, weight, and excess hunger to your  days.

Below we share 10 accessible foods which will boost your immunity and change your health for the better.

  1. Probiotics

    Probiotics stimulate immunity and crowd out harmful pathogens. Care for your gut bacteria like it is a prized possession (which it is). It can manipulate the innate and adaptive immune system. Gut microflora stimulate IgA antibodies which support immunity.

    Include fermented foods such as kimchi, sauerkraut and raw kefir. If you are interested in finding information about your terrain, consider our Gut Zoomer.

  2. Fish

    Shrimp, oysters, crab and lobster are high in zinc, which boosts immune function and fights off illness and infection. When you source your seafood, make sure it is wild caught.

    Seafood (NHD highly recommends salmon, sardines and anchovies) is also rich in Omega-3’s which enhance immune function and lower inflammation.

  3. Grass fed meat

    Beef, lamb and pork, chicken and eggs also contain decent amounts of zinc. “You are what you eat has eaten.” We don’t recommend eating sick cows, chickens or lambs, rather, source grass fed, sunshine-exposed happy animals! When you eat grass fed beef, you are getting bioavailable Vitamin A, which is crucial to a strong immune system. Grass fed beef is rich in iron, B12 and K2, which all support the body’s ability to fight off pathogens.

  4. Onions

    Onions are a rich source of Quercetin. Quercetin is critical for supporting immune health and regulating the inflammatory cascade.

    Include raw, red onions in your diet as they have the highest concentration of Quercetin followed by white onions (just make sure they’re all organic). Try adding raw onions to salads, dips and wraps for a Quercetin boost. Onions are also a substantial source of Vitamin C and Selenium, which both support the body’s immune response. They are also a source of prebiotic which breed good gut bacteria, contributing to increased immunity.

  5. Free-Range eggs

    Free-range eggs are a significant source of Vitamins D, E, zinc and selenium, all of which are necessary for optimal immune function.

  6. Beef liver

    Honestly, liver is a superfood. Gram for gram it is probably the most nutritious food on the planet. It is high in Vitamin A which is “anti infective”.  The digestive system, as well as other organs of the immune system, relies on Vitamin A to create cells that protect the lining.

    The digestive system, as well as other organs of the immune system, relies on Vitamin A to create cells that protect the lining. Here is an amazing recipe for this often avoided nutrient dense organ: Your New Favorite Liver Recipe, I Promise! Keep in mind the liver does not store toxins; it filters them so you are in no danger of becoming toxic from eating grass fed/grass finished liver.

  7. Raw Garlic

    Garlic contains allicin, which is a sulfur compound and shown to support the immune system. This potent vegetable is also fantastic for detoxification, something our body needs to do constantly for a fully functioning immune system.

  8. Spices

    See “Top Ten Spices for Heart Health”. All spices support the immune system in some way. One of the main ways they do this is they provide high dose antioxidants to power the cells, ward off inflammation and fight invaders and toxins.

  9. Berries and Veggies

    Leafy greens such as spinach, kale and swiss chard are rich in Vitamins A, C, chlorophyll and antioxidants which have immunoprotective effects. Blueberries act as natural antihistamines and help to reduce inflammation; they are loaded with antioxidants including flavonoids that can boost overall health.

  10. Green tea

    Green tea contains EGCG which enhances immune function. It also contains l-theanine which helps in the production of germ fighting compounds in the T-cells.

We can easily incorporate these foods every day. We highly recommend Natural Heart Doctor Super Immunity Salad Dressing. You can add many of the ingredients above and the entire family will enjoy it.

For more information about how to boost your immunity, download our ebook on “Ten Ways to Boost Your Immune System” and sign up for Dr. Wolfson’s course Bulletproof Your Immune System. There is no better time than the present.


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