5 Immune System-Boosting Foods To Fight Germs



By Kavata Kithome

If you are anything like me, you are taking on the fresh new year by storm. At this point of the year, however, I find myself also getting sick and lethargic, because I am busy and it is cold.

In order to keep my health well in tact, I have set off to find ways to help my immune system grow stronger.

One the best ways to support, help and boost your immune system is getting a good night’s rest. A good night’s rest helps improve memory, strengthen longevity, curb inflammation, spur creativity, sharpen your attention, maintain a healthy weight, lower stress and depression and overall, help you be the winner that you are.

Aside from the a good night’s rest though, here are 5 foods to boost your immune system and keep it functioning well.  

#1. Kefir

Kefir helps the immune system with its gift of probiotics that helps the body in its most vulnerable places like the intestines. Kefir helps with immunity and the body’s ability to beat viruses or bacteria. It can be found in most supermarkets and health food stores. To take kefir with you on the go, you can use an insulated water bottle to drink from on a break or with a meal.

Here is a recipe you can use as well:

5 from 1 reviews
Total time
Serves: 16
  • ½ large avocado
  • 1 ½ - 2 tbsp coconut milk kefir (or coconut milk)
  • ½ tsp unrefined sea salt
  • 8 hard boiled eggs (pastured eggs are best)
  • Paprika to sprinkle on top (optional)
  1. Bring a pot of water with 8 eggs to a boil.
  2. Take the pot off the heat, cover and let them boil for 7-10 minutes.
  3. Place boiled eggs in an ice cube bath and set aside to cool (or place them in the fridge for a couple hours or overnight).
  4. Once cooled, shell the eggs and cut them into halves.
  5. Scoop out the yolks and place in a bowl with the avocado, coconut milk kefir and sea salt and mix/mash together.
  6. To finish, fill the eggs with the avocado-yolk mixture and sprinkle with paprika if desired.

#2. Berries

Berries of all shapes, sizes, colors and forms offer vitamin C and all types of flavanoids. Berries have phytonutrients that boost the vitamin C’s effectiveness and – combined with the flavanoids – immune complexities and inflammation can never stand a chance in that war.

Here is a recipe to help in the fight:

5 from 1 reviews
Recipe type: Smoothie
  • 1 orange (peeled)
  • 1 green apple (skin on)
  • 2 handfuls of baby spinach
  • ½ of a lemon (peeled)
  • Tip of your thumb sized knuckle of ginger
  • 3 ice cubes
  • Handful of parsley (optional)
  1. After peeling (lemon and orange), cut all ingredients into chunks then throw into your blender.
  2. Blend for 1 minute or until smooth.
  3. Drink and enjoy!

#3. Hummus

Hummus is a tasty snack that provides one of the most powerful virus and bacteria killing agents for your body with the garlic. Hummus is very low in calories, fat and cholesterol. The agents of chickpeas, sesame paste, olive oil and garlic all are super foods and can be great aids in helping you combat viruses and illnesses.

Here is a great recipe for you to try:

5 from 1 reviews
Serves: 8
  • 2 cups drained well-cooked or canned chickpeas, liquid reserved
  • ½ cup tahini (sesame paste), optional, with some of its oil
  • ¼ cup extra-virgin olive oil, plus oil for drizzling
  • 2 cloves garlic, peeled, or to taste
  • Salt and freshly ground black pepper to taste
  • 1 tbsp ground cumin or paprika, or to taste, plus a sprinkling for garnish
  • Juice of 1 lemon, plus more as needed
  • Chopped fresh parsley leaves for garnish
  1. Put everything except the parsley in a food processor and begin to process; add the chickpea liquid or water as needed to allow the machine to produce a smooth puree.
  2. Taste and adjust the seasoning (I often find I like to add much more lemon juice). Serve, drizzled with the olive oil and sprinkled with a bit more cumin or paprika and some parsley.

#4. Seaweed

Seaweed is a snack that can be found in stores and can give you that needed crunch that usually comes from unhealthy potato chips. It contains trace minerals of iodine, calcium, iron and magnesium, essential fats, vitamin C and zinc that provide supplies and reinforcements to the immune system army.

Here is a great recipe for seaweed:

5 from 1 reviews
Bone Broth With Seaweed And Noodles
Serves: 4
  • 4 portions of noodles
  • 6 cups of bone broth base
  • 7 oz of sliced leftover chicken (optional)
  • 1 thumb sized piece of ginger (peeled and grated)
  • A handful of dried seaweed (I use a mix)
  • 1 tbsp of tamari or coconut aminos
  • 2 tsp of fish sauce
  • 1 tsp soybean paste
  • 1 handful of fresh coriander chopped
  • 1 handful of finely sliced scallions/spring onions
  1. After the bones have been picked from your roast chicken and any leftover chicken saved, put everything - skin, bones and juices - in a pot then add water and cover.
  2. Add an onion, cut in half with skin on and bring to a gentle simmer.
  3. The longer and more gently you can simmer the bones, the better. It takes some time before the bones break down and allow the really good stuff out (I put mine in the slow cooker overnight).
  4. Strain the liquid into another pot to reveal the base of a lovely clear bone broth.
  5. Cook the noodles and set aside.
  6. Put the clear broth on the heat, do not boil (this would mix in the fats and it will become cloudy) and add the seaweed, soy sauce, fish sauce, soybean paste and ginger.
  7. Check for seasoning, it may need a splash of soy sauce or a little bit more ginger suit your taste.
  8. When it comes to a simmer, remove from the heat and add the coriander and scallions.
  9. Divide the noodles between 4 bowls, pour over the broth and top with sliced chicken.

#5. Peppers

Yellow, orange and red peppers are packed with the most import immunity-supporting vitamin there is: vitamin C. These peppers are low in calories and taking in one of the red peppers in particular can superpower your immune system and give you the most concentrated amount of vitamin C. Now is as good a time as any to add these to your diet and your food arsenal.

Here is a good recipe to help get you started:

5 from 1 reviews
Total time
Recipe type: Salad
Serves: 4
  • 4 bell peppers (mixed colors), halved, seeded and stemmed
  • ¼ cup halved and pitted oil-cured black olives
  • ¼ cup rinsed and chopped oil-packed sun-dried tomatoes
  • 1 tbsp extra-virgin olive oil
  • 1 tbsp balsamic vinegar
  • ⅛ tsp salt
  1. Grill peppers on medium-high, turning once, until soft and charred in spots, about 5 minutes per side.
  2. When cool enough to handle, chop the peppers; toss with olives, sun-dried tomatoes, oil, vinegar and salt in a large bowl.
Cover and refrigerate for up to 3 days.

Adding any of these five awesome foods to your diet – especially during these winter months – can really help boost your immune system to infinity and beyond.

Do you use any of these regularly? Tell us about it in the comments below and don’t forget to share this with someone, especially someone who can benefit from boosting their immune system this season.


Kavata Kithome
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Kavata Kithome

Health Advocate at One More Step
Kavata Kithome is an advocate for living your best life, full of health and longevity. While working closely with gym owners and personal trainers, she was able to sculpt a well-rounded view of fitness and understands how to incorporate it with a healthy balanced diet. She is a regular contributor to the One More Step Lifestyle brand.
Kavata Kithome
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