Foods for a Strong Immune System
Many of these foods can be combined or used to make a healthy meal and even a warm and healthy soup. There is a chicken soup recipe below.
- Grass-Fed Meats & Organ Meats: Beef, chicken, and organ meats like liver and thymus (sweetbreads) are rich in zinc, vitamin B12, and iron, which support immune function.
- Bone Broth: Full of collagen, glycine, and proline, which help repair tissues and keep the immune system working well.
- Raw Dairy: If tolerated, raw milk, cheese, and yogurt provide vitamin A, vitamin D, and probiotics, which help immune cells work properly.
- Fermented Foods: Sauerkraut, kimchi, and kefir contain probiotics, which support gut health and immune function.
- Cruciferous Vegetables: Broccoli, Brussels sprouts, and cabbage have vitamin C and sulfur compounds, which help the body fight off sickness.
- Brazil Nuts: A great source of selenium, which helps make glutathione, an important antioxidant for immune support.
- Wild-Caught Fish: Salmon, sardines, and mackerel provide omega-3 fatty acids, which help lower inflammation so the immune system can work better.
- Garlic & Onions: Rich in allicin and sulfur compounds, which help fight viruses and bacteria.
- Turmeric & Ginger: Contain curcumin (turmeric) and gingerol (ginger), which reduce inflammation and support immune cells.
- Berries: Blueberries, strawberries, and raspberries are full of vitamin C and antioxidants, which protect the thymus from damage.
- Sea salt (especially unrefined varieties like Celtic or Himalayan salt) contains natural trace minerals, including magnesium, potassium, and calcium, which help maintain proper hydration and immune function.
Foods That Can Weaken Your Immune System
Knowing what to eat is helpful. Most of these you probably know, but below is a reminder of what not to eat if you want a strong immune system. Notice that a lot of these foods, especially the refined sugars and processed foods, are eaten more frequently starting at Halloween- just in time for “sick season!”
- Processed Foods: Packaged snacks and fast food often contain preservatives, artificial flavors, and unhealthy fats, which weaken immune function.
- Refined Sugars: Too much sugar lowers white blood cell activity, making it harder for your body to fight infections.
- Seed Oils: Oils like soybean, corn, and canola are high in omega-6 fatty acids, which increase inflammation and weaken the immune system. (Take Tuna Omega 3 by Standard Process or Omega 3/EPA/DHAA by Doctors Research to help balance out a diet high in omega-6 fatty acids. )
- Gluten & Grains: Bread, pasta, and cereals can cause gut inflammation, which makes it harder for the immune system to work.
- Alcohol: Lowers zinc and vitamin B12 levels, which are needed for strong immunity.
- Conventional Dairy: Pasteurized milk and cheese may cause mucus buildup and inflammation, making it harder for the thymus to function.
- Too Much Caffeine: Large amounts of caffeine can reduce magnesium and B vitamins, which are needed for a healthy immune response.
- Pesticide-Laden Produce: Some fruits and vegetables have pesticide residues, which can harm immune cells. Choose organic when possible.
- Soy & Processed Legumes: Soy products contain phytoestrogens, which may interfere with immune balance.
- Table Salt: Table salt is highly processed and stripped of trace minerals, leaving only sodium chloride and added chemicals like anti-caking agents. This can contribute to dehydration and mineral imbalances.
Simple Healing Garlic & Ginger Chicken Soup
This warm, comforting soup supplies thymus-strengthening nutrients like collagen, zinc, and anti-inflammatory compounds.
Ingredients (6 or less is my ideal):
- 4 cups bone broth (rich in collagen, glycine, and proline for immune support)
- 1 cup shredded cooked chicken (zinc and protein for thymus health) – easy shredded chicken recipe below
- 2 cloves garlic, minced (boosts immune function)
- 1 tbsp fresh ginger, grated (reduces inflammation and supports immunity)
- Juice of 1 lemon (vitamin C for immune strength)
- 1 tsp sea salt (trace minerals for hydration and immune function)
Instructions:
- In a large pot, heat the bone broth over medium heat.
- Add garlic and ginger, letting them simmer for about 5 minutes to release their benefits.
- Stir in the shredded chicken and continue to cook for another 5 minutes.
- Add lemon juice and sea salt, stirring well.
- Simmer for a couple more minutes, then serve warm.
💗 Optional Add-ins: Add leafy greens (like spinach or kale) for extra nutrients or turmeric for an additional anti-inflammatory boost.
💗Easy stove top shredded chicken for this recipe: Place chicken in a pot and add enough bone broth or water to cover it., Bring to a gentle simmer, then cover and cook for 15–20 minutes (until cooked through).,Remove and let rest for 5 minutes, then shred with forks. If making shredded chicken is too much time or effort, just cut up your chicken in small pieces and toss them in the pot. and let it all simmer together for 30 minutes!