{"id":64679,"date":"2022-08-25T14:04:09","date_gmt":"2022-08-25T06:04:09","guid":{"rendered":"https:\/\/blog.mindvalley.com\/?p=64679"},"modified":"2026-01-30T05:36:31","modified_gmt":"2026-01-30T05:36:31","slug":"immunity-boosting-foods","status":"publish","type":"post","link":"https:\/\/www.mindvalley.com\/blog\/immunity-boosting-foods\/","title":{"rendered":"7 best immunity-boosting foods recommended by WILDIFT\u00ae founder"},"content":{"rendered":"\n

Grab a grain bar for breakfast, order a mocha frappe on our way to work, scarf down a donut as a midday refuel, and pick up some pizza for dinner on the way home. While these eatables are undoubtedly delicious, the downside is that they\u2019re not the immunity-boosting foods our bodies require.<\/p>\n\n\n\n

Let\u2019s face it, this fast-paced lifestyle we\u2019re all accustomed to is doing us no<\/em> favors. And with viruses running rampant and threatening to shorten our lifespan, it might be in our best interest to stop and take a minute to reevaluate our health choices.<\/p>\n\n\n\n

\u201cTaking care of our health is the foundation of immunity,<\/em>\u201d says Eric Edmeades, the founder of WILDFIT\u00ae \u201cTaking care of our health is the foundation of quality of life.<\/em>\u201d\u00a0<\/p>\n\n\n\n

Eat good, feel good, for sure. But more importantly, it\u2019s about what<\/em> you eat that\u2019ll make or break how<\/em> you feel.<\/p>\n\n\n\n

How does food help boost immunity?<\/h2>\n\n\n\n

What we consume can impact our immune health. There are a number of foods that can increase the risk of developing different diseases. But there are also superfoods that can help lower that risk.<\/p>\n\n\n\n

A 2019 article<\/a> in Nutrients<\/em> explains that when there\u2019s an infection in the body, the \u2018activated\u2019 immune system requires energy. Therefore, nutrition that supports immunity helps immune cells respond effectively and rapidly against pathogens.<\/p>\n\n\n\n

\u201cSome micronutrients and dietary components have very specific roles in the development and maintenance of an effective immune system throughout the life course or in reducing chronic inflammation<\/em>,\u201d the authors wrote. <\/p>\n\n\n\n

One example they gave is arginine. This amino acid is essential to generate nitric oxide by macrophages, a type of white blood cell that fights infections, removes dead cells, and stimulates the action of other immune system cells.<\/p>\n\n\n\n

What\u2019s more, a 2020 study<\/a> looked into the association between nutrition and the immune system. It found that what we consume can \u201cinfluence systemic markers of immune function and inflammation<\/em>,\u201d and that includes the microbiome, gut barrier function, and white blood cell function.<\/p>\n\n\n\n

So the next time you\u2019re sick or looking to better support your immune health, it\u2019s a wise idea to choose immunity-boosting foods.<\/p>\n\n\n\n

\"Man<\/figure>\n\n\n\n

7 best immunity-boosting foods<\/h2>\n\n\n\n

There\u2019s a ton of chatter on food for health, so much so that even Mindvalley has covered it in several podcast episodes<\/a>. And while there are many aspects of health that influence our immune system (including breathing, hydration, sleep, sunlight, movement, and social connection), food is one incredibly important element to be conscious of.<\/p>\n\n\n\n

So what are some immunity-boosting foods that should be a staple in your diet? Here are seven of them, as recommended by Eric Edmeades.<\/p>\n\n\n\n

1. Root vegetables<\/h3>\n\n\n\n

Carrots, swedes, beetroots, radishes, and sweet potatoes\u2014these are only a few of many examples of root vegetables. They\u2019re packed with fiber and antioxidants as well as low in calories, fat, and cholesterol.<\/p>\n\n\n\n

They\u2019re a good source of carbohydrates, which provide the body with glucose that is, then, converted to energy. <\/p>\n\n\n\n

2. Dark leafy vegetables<\/h3>\n\n\n\n

Which greens are considered dark leafy vegetables? That would be spinach, kale, swiss chard, and turnip greens.<\/p>\n\n\n\n

These vegetables are a top source of essential minerals the body needs\u2014calcium, copper, iron, potassium, magnesium, and zinc.<\/p>\n\n\n\n

Additionally, they\u2019re known to be a source that helps the body reduce inflammation. A 2012 study<\/a> found that an increased intake of vegetables improved antibody response to a vaccine that protects against infections such as pneumonia and meningitis in older people.<\/p>\n\n\n\n

Moreover, they\u2019re low in calories and make a great addition to any meal.<\/p>\n\n\n\n

3. Fruits<\/h3>\n\n\n\n

\u201cFruits, but very seasonally,<\/em>\u201d advises Eric. And here\u2019s why:<\/p>\n\n\n\n

Our biological makeup is meant to eat food based on the seasons. Some parts of the year require us to eat quite a lot of a certain thing, while other parts of the year require us to eat less.<\/p>\n\n\n\n

\u201cRemember that in nature, fruit would appear on the tree, and it would be available for a short window of time, and then it would be gone,<\/em>\u201d Eric adds. Nowadays, we can buy fruit\u2014apples, bananas, and all kinds of citrus fruits\u2014any day of the year, and our immune system wasn\u2019t designed for that.<\/p>\n\n\n\n

So when picking out fruit for one of your immunity-boosting foods, make sure it\u2019s in season.<\/p>\n\n\n\n

4. Raw honey<\/h3>\n\n\n\n

Using raw honey as a sweetener is a great alternative to raw sugar and syrups. It has antimicrobial peptides and medicinal properties, such as flavonoids, polyphenols, vitamins, and minerals. These help strengthen the immune system.<\/p>\n\n\n\n

But take it occasionally, according to Eric. He says, \u201cHoney is not something that you\u2019re able to find every single day in the wilderness.<\/em>\u201d It, like fruits, is seasonal.<\/p>\n\n\n\n

5. Nuts<\/h3>\n\n\n\n

Pecans, almonds, pistachios, macadamia nuts, walnuts, and hazelnuts are some of the sources of vitamins, minerals, antioxidants, proteins, and fats around.<\/p>\n\n\n\n

In fact, a five-year study<\/a> published in 2018 found that nuts are a great option of immunity-boosting foods for adults. The results showed that a higher intake of nuts is associated with reduced weight gain and a lower risk of becoming overweight or obese. <\/p>\n\n\n\n

6. Fatty fish<\/h3>\n\n\n\n

\u201cFats are one of the most important and healthy things, and we need it in our diet,<\/em>\u201d Eric explains. He adds that it\u2019s one of the great ways to trigger fat release.<\/p>\n\n\n\n

Now, he\u2019s not talking about just any type of fat. He\u2019s talking about the healthy fats\u2014the kind you find in fatty fish, which includes tuna, herring, mackerel, salmon, sardines, and trout.<\/p>\n\n\n\n

These fishes contain large amounts of unsaturated and omega-3 fatty acids, playing an important role in your heart and brain health. That\u2019s probably why the American Heart Association<\/a> recommends two servings of it each week. Moreover, it\u2019s one of the best immunity-boosting foods for kids.<\/p>\n\n\n\n

On a side note, if you\u2019re vegan<\/a> or vegetarian, some good sources of healthy fat would be avocados, nuts, and tofu.<\/p>\n\n\n\n

7. Beef<\/h3>\n\n\n\n

\u201cWhere\u2019s the beef?<\/em>\u201d as that 80\u2019s Wendy\u2019s commercial goes. And with good reason. <\/p>\n\n\n\n

Beef contains vitamin B12, selenium, and zinc that help produce immune cells. Additionally, it\u2019s known to be a source of iron, which helps those cells stay healthy. <\/p>\n\n\n\n

It\u2019s also one of the easiest sources to get the necessary amino acids that combine to form protein. And according to Eric, when you eat meat, \u201cyou\u2019re eating whole, complete proteins, and you\u2019re getting all of your amino acid requirements<\/em>.\u201d<\/p>\n\n\n\n

He also emphasizes that the meat should be ethically sourced, organic, and natural. Consuming processed meat does more harm than good and is not on the recommended list of immunity-boosting foods.<\/p>\n\n\n\n

For vegans or vegetarians, on the other hand, you have to assemble all of the amino acids from a variety of plant sources because \u201cthere are no plants that have whole complete proteins.<\/em>\u201d<\/p>\n\n\n\n

Other ways to improve immunity<\/h2>\n\n\n\n

Food is definitely a great way to help with your immunity. However, the system requires different aspects of your lifestyle to work in synergy in order for it to function optimally.<\/p>\n\n\n\n

In his other quest on Mindvalley, The Immunity Blueprint<\/em>, Eric covers additional ways that can work with immunity-boosting foods to support your immune system. Here they are:<\/p>\n\n\n\n