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Eat Better! The Best Foods That Can Help Boost Your Immunity.

The holidays are upon us, and I with flu season starting, on top of the Coronavirus, I wanted to give you some insight into what the best foods to boost immunity are! Although there is no diet you could ever have that would totally protect you from illness, these foods will make sure you’re staying healthy and ready for the holidays! 

You’ve heard it before- diet and exercise can boost immunity. But do you actually know which foods boost immunity? I think most people just assume it’s adding more fruits and veggies to your diet, but there are specific foods that act like vitamins and give you that little boost. According to Healthline, these are the best immunity-boosting foods, and what they do for you! 

  1. Citrus fruits. You always see people reaching for an orange when they’re sick! Citrus is high in vitamin C, which increases the production of white blood cells. 
  1. Ginger. I see a lot of people drink lemon and ginger tea when they’re sick and have an inflamed throat (the lemon gives you that vitamin C, while the ginger decreases the inflammation). Ginger is also great at reducing nausea. 
  1.  Yoghurt. Yoghurt that specifies that it has “live and active cultures” are the best, as that aides in digestion. It also contains vitamin D, which regulates the immune system. 
  1. Garlic. The immune-boosters in garlic come from a heavy concentration of sulfur-containing compounds, such as allicin. It tastes great and is good for you! Who doesn’t love garlic? 
  1. Almonds. Almonds are rich in antioxidants and vitamin E, which adults need about 15 mg of every day. Just a half cup of almonds has all the daily vitamin E you need! 
  1. Shellfish. Most people wouldn’t know it, but zinc is very important for your body. We need zinc so our immune cells can function. The shellfish that are highest in zinc are mussels, crabs, lobster, and oysters. 
  1. Broccoli. It has vitamins A, C, and E, as well as fiber and many other antioxidants. You should also try to cook it as little as possible- for most fruits and veggies, raw is best, but a little cook time is still alright. You want to keep as many nutrients in the food as possible! 

8. Avocados. They are high in vitamin C, E, and A!

DRINK. A LOT. OF WATER. I know you hear this all the time, but really, it is so important you’re drinking plenty of water. According to Healthline, women should drink 11.5 cups a day, while men should drink 15.5. You need water to digest your food and get rid of waste. It is also needed by each cell in your body to work. 

Want a yummy recipe that is packed with antioxidants? We searched the web and found what we think is the best recipe- it tastes good, and is good for you!

Paleo Smoothie Bowl

Ingredients for smoothie:

  • ½ cup almond milk
  • 1 cup frozen blueberry
  • 2 tbsp raw cacao powder
  • 2 tbsp honey
  • ¼ medium avocado
  • 1 large frozen banana
  • ½ cup ice

Ingredients for toppings:

  • fresh blueberries
  • pumpkin seeds
  • hemp seeds
  • goji berries
  • chopped Brazil nuts


  1. Place the milk, honey, avocado and cocoa powder in a high power blender and process until smooth.
  2. Add the frozen blueberries, banana and ice and process until thick and creamy.
  3. Transfer the smoothie in a bowl and top with fresh blueberries, pumpkin seeds, goji berries, hemp seeds and chopped Brazil nuts or your favorite toppings.

Maintaining a good diet can not only boost immunity, but it also can boost your mood! We all know just how much physical health can affect mental health. Make sure that you’re doing the best for your body and mind this holiday season! 

Ryan e1657920030149

Dr. Ryan Seifert

Natural Fit Physical Therapy

"We Help Adults 50+ Become More Active, Stay Healthy, And Avoid Slowing Down Without Pain Pills, Injections, Or Surgery."



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