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How to Boost Your Immune System Naturally

It’s cold and flu season! While you should comply with important guidelines like getting your annual flu shot and washing your hands regularly, there may be a few things that you can do to naturally boost your immune system as well to help prevent illness.

If you have other suggestions, we’d love to hear from you to hear what has worked for you in the past!

Vitamin C

Famous for its illness-fighting properties, vitamin C is very important for you to get into your diet during the winter months. Look for foods that are bright and colorful and you’ll likely get some vitamin C in your diet. Here are a few foods to try to incorporate:

  • Berries
  • Broccoli
  • Brussel Sprouts
  • Melons
  • Kale
  • Tomato
  • Strawberries
  • Peppers
  • Oranges, lemons, limes, and grapefruit
  • Snow peas
  • Sweet potatoes

Vitamin E

Although it’s usually used to care for the skin, vitamin E also helps boost your immune system. Foods that are high in vitamin E are:

  • Steamed broccoli
  • Avocado
  • Greens (chard, mustard, turnip, etc.)
  • Nuts
  • Pumpkin
  • Red peppers
  • Sunflower seeds


This vitamin converts into vitamin A in the human body and is a strong immune system booster. Make sure to try foods like:

  • Mangoes
  • Greens (turnip and collard)
  • Spinach
  • Peaches and nectarines
  • Pumpkin
  • Tomatoes
  • Oranges and tangerines
  • Sweet potato
  • Broccoli
  • Melons


Found in many different types of foods, zinc is often recommended for those fighting a cold and can help prevent illness. Zinc is found in the following foods:

  • Oysters
  • Red meat
  • Poultry
  • Beans
  • Nuts
  • Seafood
  • Whole grains
  • Dairy products

Elderberry Syrup

Whether you make it yourself or you buy it, a small does of daily elderberry syrup is a great way to help fight off those winter bugs!