Boost Your Immunity With Super Foods

Wondering what to eat to boost your immunity?  Here are some suggestions from Andrea Nakayama, a well known Functional Nutritionist & Educator (

Stock up on more fruits, vegetables and fresh spices.  Which means adding a lot of color to your plate providing more vitamins and minerals to your daily food intake.  So, let’s be more specific:

Vitamin A Rich Foods

For Vitamin A rich foods that protect against infections and increase white blood cell production and support T-Cell function select from the following: beta-carotene rich vegetables like carrots, spinach and kohlrabi, fermented cod liver oil and liver. Basically, any greens that you can find.


Cold Busting Vitamin C Foods

Vitamin C is antiviral, antibacterial, and antihistamine, boosts antibody production, and improves antibiotic therapy. Vitamin C rich foods are oranges, red bell pepper, strawberries, papaya, plus superfoods like camu camu, and goji berries.


Sun Loving Vitamin D Foods

Vitamin D decreases the severity of autoimmunity, fights viruses and activates T-cells.  The best sources are sunlight, liver, egg yolks, grass-fed butter, fatty fish, and fermented cod liver oil.


Mineral Magic

To boost immunity, try both zinc and selenium filled foods. Favorite foods are beef, liver, oysters, scallops, lamb, oats, sesame seeds, pumpkin seeds and brazil nuts.


Mighty Mushrooms

Certain mushrooms have cancer-fighting properties that helps modulate the immune system.  These type of mushrooms are:  shiitake, chaga, reishi, turkey tail; take them as a tea, tincture, powder capsule or food.



Herbs To Boost

Turn to herbs to boost your immune support; depending upon your ailment and your individual health status, herbal favorites to explore are black elderberry, garlic, echinacea, turmeric, cat’s claw, and goldenseal.  If these can’t be found in the produce department be sure to check the wellness section for supplement forms.


Green Tea Please

Green tea has many immune boosting properties such as:  powerful antioxidants, it is cancer fighting and it boosts brainpower and relaxes your body.  A Japanese favorite is cuppa matcha – Japanese green tea.


Spice of Life

To support your immune system, there are several spices that help.  Three spices that warrant special mention are garlic, ginger and turmeric. Garlic has antifungal, antibacterial, and antiviral properties in addition to providing many vitamins and minerals.  Garlic’s benefits are best attained in raw form to be eaten at any meal.

Ginger and turmeric have both antioxidant and anti-inflammatory properties to support the immune system.  These thee spices can also be attained via supplement form.

Wonderful Water

Be sure to drink plenty of water every day to stay hydrated and to help fight against illness.


Enjoy these superfoods and stay well!



As this information is not intended to be a substitute for medical advice or treatment.  Please reach out to your healthcare team with any questions you may have as it relates to your personal condition.


Author: Michelle Hanson

Michelle Hanson, MA, RD, LD is Fresh & Natural Food’s Registered Dietitian. She received a Bachelor of Science degree in Nutrition and Clinical Dietetics with a minor in Community Health from the University of Minnesota – Twin Cities. She is a registered dietitian and current member of the Academy of Nutrition and Dietetics. Michelle has been a nutrition consultant for numerous years as well as a nutrition research director at the University of Minnesota – Twin Cities.

Michelle is passionate about food and nutrition and believes in helping people find simple, realistic ways to make healthy eating a part of their everyday lifestyle.
If you are interested in meeting Michelle or have questions for her, you can email her at: She will look forward to meeting you!