5 Immune Boosting Foods

5 Immune Boosting Foods

5 Immune Boosting Foods

For the month of November, we’re going to continue focusing on immune boosting foods because it’s something we could all use right now!

With the weather getting even cooler these days, it’s important for us to really set our intentions right and eat to nourish our body. 

Below, you will find 5 immune boosting foods + a warming fall smoothie recipe! 

Green tea: Did you know that green tea has one of the highest amounts of antioxidants in it? It’s extremely nourishing for our immune system, digestive system and mental health. Green tea is also great because it has less caffeine than coffee and provides so many more benefits. Plus, green tea has l-theanine, which helps to promote relaxation so it won’t keep you up at night like a cup of coffee would!

Garlic: Don’t be afraid of garlic! It’s actually one of the best foods for our immune system because it helps to kill bacteria and viruses. Although it is not exactly immune boosting, it’s immune supportive, meaning it helps to keep our gut clean. Just remember to add in a probiotic if you are taking a garlic capsule as we want to keep our good gut flora thriving! I would recommend having fresh garlic a few times per week to get the best benefit from it. I love adding 1 clove of mashed garlic into avocado. It’s a great and easy way to kill off any bacteria!

Oranges: I’m sure we are all well aware of the how much vitamin C is in an orange, so I want to remind you to keep them in your diet. Not only are oranges high in vitamin c and other supporting nutrients (like magnesium, b vitamins and more) but they are a great way for us to hydrate our body! Never underestimate the power that whole foods can bring to the body - it’s something that we just can't get from a vitamin C supplement. 

Spinach: Spinach is a food favourite for myself because of how versatile it really is. I love how spinach doesn’t have a distinctive taste like kale or arugula, making it extra easy to add it to anything and everything. Spinach is a great source of iron, which many of us lack. Iron is crucial for our immune support but should not be taken as a supplement (unless extremely necessary), which is why it’s important to get it from our foods. Whole food iron can be hard for the body to absorb, so just make sure to squeeze some lemon on there to allow better absorption!

Ceylon Cinnamon: This is important! Many of us may not actually know that there is a difference in the types of cinnamon, but it’s crucial for us to keep this in mind. Cassia cinnamon is the most common one out there, but it is also the cheapest form. We want to look for Ceylon cinnamon whenever possible because is contains low levels of coumarin, which is a naturally occurring toxin found in cinnamon. Unfortunately, cassia cinnamon has high levels of this toxin! Ceylon cinnamon can help us boost the immune system, reduce blood sugar crashes, and help fight candida and yeast infections. 

Now that we’ve talked about this delicious and healthy foods, I wanted to leave you with a warming smoothie recipe that is sure to support your system!  

Imune Boosting Smoothie


• 1 banana
• 1 handful of spinach
• 1 tbsp hemp hearts
• 1 tbsp chia seeds
• 1/4 tsp ground Ceylon cinnamon
• 1/4 tsp turmeric
• 1/4 tsp fresh ginger
• 1/2 cup unsweetened almond milk


  1. Add all ingredients into a high-speed blender and mix until desired consistency is achieved.

  2. Feel free to add in any other ingredients like frozen fruit, nut butters, ground flax, etc.

This smoothie is perfect for those who love their morning smoothie and aren’t willing to give it up in the winter because the spices actually help to really embody that warmth, which in turn, helps to provide support for our immune system. 

I hope you enjoyed these tips + the delicious smoothie!


Written by Jass Stupak, CNP

Jass Stupak is a Holistic Nutritionist from Vancouver, BC. Jass is the owner and founder of Nourish with Jass, her private practice, where she specializes in gut health and candidiasis for women.


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