10 Foods, Spices & Herbs to Help Support Immunity

Here are a list of 10 immunity boosting foods, spices and herbs that we recommend, get these into your meals and hot teas, smoothies, juices etc as often as you can;

  1. Garlic -  garlic contains the immune-stimulating compound allicin, which promotes the activity of white blood cells to destroy cold and flu viruses. It also stimulates other immune cells, which fight viral, fungal, and bacterial infections. Garlic kills with near 100 percent effectiveness the human rhinovirus, which causes colds, common flu, and respiratory viruses.
  2. Ginger - Anti-inflammatory chemicals like shogaol and gingerol give ginger that spicy kick that stimulates blood circulation and opens your sinuses. Improved circulation means more oxygen is getting to your tissues to help remove toxins and viruses. Research has indicated that ginger can help prevent and treat the flu  and other infections. Ginger is also extremely helpful for stomach aches, nausea, and headaches.
  3. Cayenne Pepper - a rich source of vitamin C and bioflavonoids, which aid your immune system in fighting colds and flus. It does this by increasing the production of white blood cells, which cleanse your cells and tissues of toxins. Cayenne pepper is also full of beta carotene and antioxidants that support your immune system and help build healthy mucous membrane tissue that defends against viruses and bacteria. Spicy cayenne peppers raise your body’s temperature to make you sweat, increasing the activity of your immune system.
  4. Citrus Fruits - Packed with vitamin C, kiwi fruits, oranges and grapefruits help increase your body’s resistance to nasty invaders. 
  5. Onions are one of the best foods and a natural way to build a stronger immunity. The vitamin C present in onions and also the . The phytonutrients present in onions help the antioxidant properties of the vegetable to take full effect.
  6. Capsicum, (peppers) - Capsicums / pepper nutrition content is extremely powerful in boosting immunity as well as reducing inflammation The high presence of vitamin A is essential to fighting all sorts of ailments, conditions and diseases. Studies show vitamin A supplementation can actually increase mortality by nearly 25%, especially in children who are deficient in good nutrition. Capsicums  are a great way to build immunity.
  7. Coriander - Coriander offers several antioxidants, which prevent cellular damage caused by free radicals. Its antioxidants boost immunity and fight inflammation in your body. These compounds include terpinene, quercetin, and tocopherols, which may have immune-boosting, and neuroprotective effects. Also Coriander seeds have been found to be more beneficial than the actual leaves in reducing inflammation.
  8. Parsley - Research shows that apigenin, an antioxidant found in parsley regulates immune function by reducing inflammation and preventing cellular damage. Parsley is also rich in vitamin K, potassium, magnesium, and calcium, all of which are essential to bone health
  9. Thyme - Thyme is packed with vitamin C and is also a good source of vitamin A. If you feel a cold coming on, thyme can help get you back in good health. Another health benefit of thyme: It’s a good source of copper, fiber, iron, and manganese.
  10.  Berries - All berries are packed with vitamin C and powerful antioxidants, that help with boosting immunity and fighting inflammation in the body. Get Strawberries, Blueberries, Raspberries and Blackberries into your meals and smoothies, best fresh but can also be frozen.
John Cawley

John Cawley

John Cawley is the founder of Plant Based Life. John is a Personal Trainer that believes every weakness can be turned into a strength and is passionate about instilling this belief with all clients. John has a lot of experience in helping clients who have had injuries, and is dedicated to helping everyone keep moving and leading a healthy lifestyle, with a big focus on movement, mobility and functional training.