10 Immune-Boosting Foods to Keep You Strong This Cold & Flu Season
When we think about building a strong immune system, the first things that come to mind are often supplements—vitamin C, elderberry syrup, maybe a quick zinc tablet during flu season.
While those can absolutely help, there’s a bigger picture to supporting your body’s natural defences.
In fact, did you know that nutrient deficiencies are the most common cause of a weakened immune system? Add in emotional stress, poor sleep, lifestyle choices, and cold weather—and it’s no wonder so many of us find ourselves sick this time of year.
Here’s the good news: immunity starts in the kitchen. Drinking plenty of liquids such as lemon water, soups, and broths with nourishing ingredients can make a huge difference in how your body prevents, handles, and recovers from illness.
Keep reading for 10 of my favourite immune-supportive foods to keep in regular rotation (especially when you feel something coming on).
My Top 10 Immune-Boosting Foods:
1. Turmeric
Turmeric’s active compound, curcumin, has powerful anti-inflammatory and antioxidant effects. It helps reduce inflammation linked to excessive coughing and congestion, and boosts your body’s resilience at the cellular level. Add it to warm drinks, soups, or golden milk lattes for an immune-loving kick.
2. Garlic
Garlic is packed with allium compounds that have natural antiviral, antimicrobial, and antibacterial properties. It’s like nature’s antibiotic—perfect for fighting infections and strengthening your immune response. Try it raw in dressings or cooked into your meals.
3. Bone Broth
Bone broth is rich in collagen, amino acids, and minerals that support both gut healing and immunity. A healthy gut = a stronger immune system. It’s also hydrating, comforting, and ideal when you’re feeling under the weather.
4. Carrots
Carrots are high in beta-carotene (a precursor to vitamin A), which helps support your respiratory tract and immune cells. They also promote the function of white blood cells that defend your body from pathogens.
5. Broccoli
This cruciferous veggie is rich in antioxidants like vitamin C and sulforaphane. It helps reduce inflammation and oxidative stress, which are major contributors to immune fatigue. Lightly steam it to preserve nutrients!
6. Ginger
Ginger helps stimulate digestion, promote circulation, and support detoxification. It’s also anti-inflammatory and can ease fever, nausea, and sore throats. Sip on it as a tea, or add freshly grated ginger to meals and smoothies.
7. Lemon
Lemons are loaded with vitamin C, which helps boost white blood cell production—the frontline of your immune defence. Add lemon juice to warm water in the morning or use it to brighten up soups and broths.
8. Red Bell Pepper
Bell peppers are loaded with vitamin C—yes, even more than oranges! This antioxidant powerhouse helps boost white blood cell production to fight off infections and shorten the duration of colds.
9. Wild-Caught Fish
Fatty fish like salmon and sardines provide anti-inflammatory omega-3s and vitamin D—both essential for immune balance and gut support.
10. Fermented Foods
Think sauerkraut, coconut kefir, or pickles. These deliver probiotics that fuel your gut microbiome—where over 70% of your immune system lives!
Just like we focus on bringing in nourishing, immune-loving foods… it’s equally helpful to scale back on the ones that can drag your immune system down.
Some ingredients to consider reducing when you’re feeling under the weather (or trying to stay well!):
- Dairy – can increase mucus production and worsen congestion in some people
- Refined Sugar – lowers immune function and feeds bad gut bacteria
- Alcohol – dehydrates and stresses the liver, which impacts detox pathways
- Caffeine – may interfere with sleep and increase stress hormones
- Fried & Processed Foods – create inflammation and slow digestion
- Red & Processed Meats – can be harder to digest and pro-inflammatory
👉 Personally, when I feel like I’m coming down with something, I remove all of the above for a few days. It’s not always easy—but it works.
Final Thoughts:
Your immune system is your body’s frontline defence—and it thrives on nourishment, not just supplements. Fill your plate with whole, nutrient-dense foods. Stay hydrated. Rest. And listen to what your body is asking for.
If you’re unsure how to tailor your nutrition for better immunity or need support navigating food sensitivities this season, I’d love to help.
Book a free discovery call HERE and let’s strengthen your immune system from the inside out.