9 Immune Boosting Foods and Herbs to Help Keep You Healthy

Are you looking for ways to incorporate more immune boosting foods and herbs into your diet right now? But you aren’t sure where to start or what foods and herbs to focus on?

Well you have come to the right place because we are going to be talking about nine immune boosting foods and herbs. All being wonderful options to help keep you and your family healthy and vibrant!

Many of these options can be found at your local grocery store or ordered online. And really it wouldn’t hurt to have many of these on hand as a general rule.

There are a lot of lifestyle and environmental factors that are constantly working against our immune system. So, it wouldn’t hurt to give it a little more care throughout the year.

This especially goes for those who already have a compromised immune system or are prone to seasonal illnesses and allergies!

So, if you want to learn about nine immune boosting foods and herbs then keep reading! Because I’m going to give you a list that you can easily refer back to when your immune system needs an extra boost.

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Immune Boosting Foods and Herbs

Does your immune system need a little extra help right now? Well all of us are in the same boat!

So often we forget to take proper care of our health. Running our energy and immune system into the ground with our unhealthy habits and busy lifestyle.

No matter who you are I think that we can all raise our hand and agree that we have also been guilty of this thoughtlessness.

But there has never been a better time to get your health in check and to start caring a little more. And these immune boosting foods and herbs can help you to do just that!

Disclaimer: I am not a health care practitioner or a doctor. The information in this post is for informational purposes and does not constitute legal health care advice in any way. I am not liable for any damages resulting from using the information included in this article. It is always best to consult a health care professional for advice on your own personal health needs.


The science on whether or not echinacea boosts the immune system is very mixed to say the least. But I personally like to keep in mind that though herbs might not always seem to have a broad amount of research behind them doesn’t mean that they aren’t effective.

There is evidence that echinacea has helped to shorten the duration of colds leading people to believe that it is able to actively fight infections and viruses.

It is believed that echinacea helps the immune system by stopping viral proteins from doing damage in the body. As well as activating the cells in the body that fight against infections and invading bacteria.

The evidence isn’t exceptionally strong or clear but echinacea is still well worth trying out for yourself. Some people believe it to be a miracle worker for them it really just depends on your body’s response to it.

Many people enjoy echinacea’s benefits as a tea, tincture or as echinacea capsules. I would recommend this alcohol free echinacea tincture

immune boosting foods and herbs


Ginger is rich in antioxidants and has a vast amount of anti-inflammatory properties which makes it great for your immune system. Rightfully earning it a place on this list of immune boosting foods and herbs!

It has been shown to enhance the immune systems function as well as to stimulate the immune systems fight response to invaders.

Ginger can also help to treat symptoms of cold or flu or other seasonal sickness. Symptoms such as nausea, sore throat and cough.

You can take ginger in the form of tea or ginger capsules. Or you can eat candied ginger if you enjoy the taste.

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Garlic is a very commonly known antiviral food that you can use for your immune system.

Not only can it help you to recover of illness sooner it can also help to prevent it entirely. By increasing your immune system’s ability to fight off invaders. Boosting the immune systems natural ability to kill anything that invades your system.

Garlic is antibacterial and antifungal which can also help it to further aid your immune system.

In order to really get the full benefits of garlic you must eat it raw and within ten minutes of cutting it.

For more information on the benefits as well as how to eat raw garlic you can read this article on Why You Should be Eating Raw Garlic.

If you would rather avoid having to eat the raw garlic you could take these garlic capsules. Or try out this garlic extract.

Citrus Fruits

We all know that one of the best and easiest ways to boost your immune system is to consume plenty of vitamin C.

The best way to do that is to consume plenty of citrus fruit such as grapefruit, lemon and oranges. All containing high amounts of vitamin C which acts as an antioxidant.

Boosting and strengthening your immune system so that it can do its job properly by fighting infection.


Oregano is antimicrobial which makes it a good fighter against certain strands of bacteria. It is also very rich in antioxidants which can help to boost the immune systems natural function.

Oregano is also antiviral and has shown signs of decreasing inflammation. 

All of these benefits have made oregano a very popular and a very potent option for strengthening the immune system. As well as helping the body to stay healthy and fight off infection.

Oregano can be taken in tea, tincture or capsule form but it seems to be most effective as an oil extract.

These oregano pills would be a great option as they contain oregano oil instead of the dried herb. You could also just take the oil straight with this oregano oil.

Bell Peppers

Much like citrus fruits bell peppers are incredibly rich in vitamin C. In fact they far exceed all other sources of vitamin C.

Just make sure you buy the red bell peppers as those have the highest amounts of vitamin C. Which can give your immune system a much-needed boost.

In order to properly preserve the amount of vitamin C in bell peppers you will need to eat them raw. Or you can boil the bell peppers for at least twenty minutes as that has been shown to increase the vitamin C levels to what they were originally.


There have been several studies that have shown that broccoli contains certain helpful compounds. Compounds that can help to greatly increase the immune systems capability.

Broccoli also contains antioxidants which help the immune system to better fight against invaders. Ridding the body of infections and viruses.

Studies have shown the broccoli sprouts are the best way to eat broccoli instead of the mature plant. As the sprouts contain much more benefits.


I think that it is safe to say that turmeric has become quite the ‘golden child ‘of spices lately. Mainly because of its health benefits and immune boosting abilities.

Turmeric helps the body to cleanse the respiratory system as well as to fight inflammation in the body.

Turmeric can stop bacteria in its tracks and help the body to avoid or recover from infections and illness.

It can be taken as a tea or in capsule form. Just make sure that you take black pepper with it as it contains components that help the turmeric to be properly absorbed.

And if you struggle to know how to incorporate herbs into your lifestyle. Then you should hop on over to this article on How to Use Herbs in Daily Life.

You can take it in the form of a turmeric tincture, turmeric capsules or you can get creative with this turmeric powder!

Licorice Root

Licorice root helps to give the immune system a helpful boost by increasing levels of interferon. A chemical that fights off attacking viruses in the immune system.

It is another herb that is rich in antioxidants and has the ability to stop many different kinds of bad bacteria and viruses from growing.

Licorice root is also a wonderful home remedy for when you are sick. As it ca be used to treat cough, sore throat and to expel mucus from the respiratory system.

You can take licorice root as a tea, tincture or capsule. But it is best to drink it as a tea if you are already sick.

This licorice root tincture comes from a wonderful herbal brand as do these licorice root capsules.


As you can see, there is such a variety of useful options when it comes to giving your immune system a helpful boost.

These nine immune boosting foods and herbs are all wonderful options that are easily accessible. As well as easy to incorporate into your daily routines.

Just keep in mind that many of these herbs should not be taken any longer than six weeks at a time.

What do you do to boost your immune system? Do you have any secret home remedies to share?

For more home remedies for seasonal illnesses such as allergies. You should check out this article on Natural Allergy Relief Remedies!

And don’t delay in getting stocked up in immune boosting herbs for the coming season change!

I personally like to keep oregano pills and turmeric capsules on hand for seasonal illness.


Markham Heid 2018, Does Echinacea Really Work Against Colds? Here’s What the Science Says, Time, viewed April 10, 2020, https://time.com/5446498/does-echinacea-work/?amp=true.

Rachael Link 2017, 6 Science-Based Health Benefits of Oregano, Healthline, viewed April 10, 2020, https://www.healthline.com/nutrition/6-oregano-benefits.

University of California – Berkley 2007, Compound in Broccoli Could Boost Immune System, Says Study, Science Daily, viewed April 10, 2020, https://www.sciencedaily.com/releases/2007/08/070820175422.htm.

Herb Wisdom n.d., Licorice Root Benefits, viewed April 10, 2020, https://www.herbwisdom.com/herb-licorice-root.html.

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