Since we’re living in a time where people are thinking more about their immune system and what we can do to strengthen it, I wanted to share a few items to add to your grocery list from now on. I have also add a few of my favorite recipes that include these immune-boosting foods! The key to boosting your immune system will be to incorporate these foods as much as you can throughout your day. Want an added bonus? These foods also contain vitamins and minerals that are also beneficial in many ways! YAY!

Vitamins To Look For To Boost Immune System

Vitamin C

You can easily get the daily recommended dose of vitamin C from the foods you eat. Since vitamin C is water-soluble, it is better you get small amounts throughout your day rather than larger amounts. This just means vitamin C dissolve in water. Anything extra gets removed from the body when you urinate. It’s important to get vitamin C daily to prevent deficiency.

Eat foods such as:

  • Kale
  • Cabbage
  • Cauliflower
  • Spinach
  • Red and Green Peppers
  • Cantaloupe
  • Citrus fruits
  • Kiwi fruit
  • Mango
  • Papaya
  • Pineapple
  • Berries
  • Watermelon
  • Broccoli
  • Brussels
  • Sweet Potatoes
foods that boost immune system

See! So many delicious options when it comes to getting your vitamin From the foods you eat. Finding a few healthy recipes to incorporate these ingredients will make it easy to get the daily recommend amount needed to boost your immune system and stay healthy this virus and flu season.

Vitamin D

Vitamin D is also known as the sunshine vitamin because we get this naturally from the sun. 20 minutes a day in the sun will give us the daily recommended amount of vitamin D. There are only a couple of issues with this.

  1. If you stay inside for health reasons, live in northern latitudes, or wear full-body coverings for religious reasons, you are not getting vitamin D.
  2. Also, vitamin D is found in dairy so if you are allergic to dairy or do not consume it for dietary reasons, you might not be getting enough of it.
  3. If you have darker skin, you could be at risk for vitamin D deficiency as well. Melanin reduces your skin’s natural ability to make vitamin D when exposed to sunlight.

Because of these reasons above, 50% of us are deficient in vitamin D.

Vitamin D deficiencies make you more susceptible to infections.

Vitamin D is essential not only to boost your immune system but it’s needed to stay healthy and prevent health issues.

You can get more vitamin D by eating foods such as:

  • Salmon
  • Sardines
  • Cod Liver Oil
  • Canned Tuna
  • Egg Yolks
  • Mushrooms
  • Cows Milk
  • Oatmeal
  • Fortified Cereal

Or try doing these things outside:

  • Go on a walk
  • Walk your dog
  • Yardwork
  • Gardening
  • Sit outside and drink a cup of coffee while reading a book
  • Play with your kids
  • Sit outside and watch your kids play
  • Swim

This list isn’t nearly as long as foods that contain vitamin C. Our best bet is to try to get some sun at some point in our day. However, if you are unable to go outside then get creative with the list above and you will be able to get the vitamin D you need. I can make a few good meals with these ingredients for sure!


Zinc is another essential vitamin needed to help fight off infections and shorten the duration of colds and flu. Zinc is better absorbed when also taken with vitamin C.

Foods such as these below are high in Zinc:

  • Tofu
  • Lentils
  • Yogurt
  • Mushrooms
  • Red Meats
  • Shellfish
  • Dried Beans
  • Pumpkin Seeds

For a good snack, think of foods like sliced red pepper with pumpkin seeds as a good combination of vitamin and zinc to boost your immune system.


This is an important one to remember. Many people don’t think about their gut health as a way to prevent bacteria and viruses. Good gut health is essential to support your immune system by producing healthy flora in order to keep the bad stuff from getting into your system. Think about healthy flora as your body’s first level of defense.

Try consuming one of these each day:

You can take a supplement and get all of these vitamins to boost your immunity. However, it is always better to get them from the foods you eat. Here are a few delicious and easy meal ideas that are packed full of immune-boosting foods.

Yummy Recipes That Boost Immunity

Creamy Chicken Stew

Since you are on the right path by eating the foods needed to boost your immune system, here are a few small lifestyle changed that will also help.

Lifestyle Changes To Boost Immune System

Reduce Stress: So much stress right now! Stress that is not properly dealt with can be hard on your immune system. Finding ways to manage your stress levels should be a top priority.

Exercise More: Exercising regularly is a great way to reduce stress and it also boosts your immune system at the same time! Doing something is better than doing nothing at all so find something you enjoy doing and do it for at least 20 minutes a day. Moving naturally is a great way to incorporate exercise into your daily routine. This means to take the stairs instead of the elevator or try walking instead of driving.

Get Enough Sleep: Getting enough sleep is another way to reduce stress AND boost immunity. You should try for at least 7 hours of quality sleep. If you have trouble falling asleep to staying asleep, you should talk with your doctor.

Drink Water: Because drinking water is so good for you!

Supplements That Work

Even though it is always to get your vitamins and minerals from the foods you eat, it is so important that you get them one way or another. I wanted to offer a few really good brands just in case you can not eat the foods in the lists above. With so many options on the market, its hard to know which ones are legit. Here are our favorite!

Disclosure: We are affiliated with Amazon. All this means to you is if you purchase something from our website, we get a small (I mean super small) commission. We only recommend products that we personally take and find meets certain standards.

Life Extension Vitamin D3 1000U

vitamin d life extention

Viva Naturals 1000 mg Vitamin C

viva naturals vitamin c

Bio Schwartz 40 Billion Probiotics

Bio Schwartz probiotic

Bio Schwartz ZInc

Bio Schwartz Zinc

Don’t forget the littles!

Smarty Pants Daily Organic Gummy Kids! Multivitamin PLUS Vitamin C, D3, Zinc, Biotin, Omega 3, B6 & B12.

Here at Optimized Life, we want to help you make these small changes that will make a big difference in your life.

Let me ask you this very important question…

If You Were To Make One Small Change To Improve Your Health Today, What Would It Be?

What is keeping you from making it?

There are so many things in life that cause us to worry but our health shouldn’t be one of them. 
In order to make that a reality, you need to do it before it is too late. 


YOU deserve to live YOUR healthiest and best life possible TODAY!

That is where Optimized Life comes in!

Here at Optimized Life, we want to create healthy families and encourage wellness communities. We are simply people who want to live our healthiest and best life possible.

Join us!

Supplement Disclosures 

In general, vitamins are safe for people to use, though you should always check with your doctor before beginning a new supplement. Some vitamins can be dangerous for people with weakened immune systems, which can occur due to long-term use of corticosteroids, an HIV/AIDS infection or organ transplants.

You may also need to avoid some supplements if you have an artificial heart valve; in rare cases, these bacteria can infect your heart muscle, and patients with artificial valves have an increased risk of this complication. See more here.



  1. These are really good tips with a lot of depth to them! I’m looking to try out some new recipes and so it’s great to know that the ones you’ve recommended would do a lot of good for the immune system.

    Johnny | Johnny’s Traventures

  2. This is such a great and comprehensive list! For someone that has a tonne of allergies, the lists for Vitamins C and D comes in really handy. Thank you for sharing!

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