As I write this, I am dealing with a massive head cold.  It is January in Beaufort and a few days ago we saw highs barely in the 40s and this weekend we are supposedly going to see highs in the 70s.  This crazy weather is a recipe for colds plus Covid is still a thing and I have heard the flu has been bad causing high fevers.  So, let’s talk about the immune system and immune boosting foods!

According to an article on Fullscript’s website, your immune system is “a remarkable machine designated to protect you from harmful threats that may arise from outside or inside your own body.  Although our immune system always strives to rid us of foreign invaders, what makes people sick is a combination of environmental exposure and their level of resilience.  Although you can’t always control exposure, you can make dietary choices that give your disease=fighting cells some serious support.”  Why can food make such a great impact?  According to an article found on Prevention’s website, “the digestive tract that your food passes through houses 70% of the immune system.  The microorganisms that make up your gut microbiome require a healthy balance of food- sourced bacteria to function and, subsequently, to support optimal immune health.”

Here are 29 immune boosting foods to include in your meals and snacks.

  1. Elderberries
  2. Dark Chocolate
  3. Turmeric
  4. Fatty fish like Salmon, anchovies, herring and sardines
  5. Ginger
  6. Garlic
  7. Cruciferous Vegetables like cabbage, collards, broccoli, brussels sprouts, kale and mustard greens
  8. Matcha Green Tea
  9. Kefir
  10. Chili Peppers
  11. Apples
  12. Citrus Fruits
  13. Cranberries
  14. Fennel
  15. Sage
  16. Shiitake Mushrooms
  17. Nuts especially Almonds and Brazil Nuts
  18. Oats
  19. Olive Oil
  20. Beans & Legumes
  21. Shellfish
  22. Sweet potatoes
  23. Bell Peppers
  24. Eggs
  25. Bone Broth
  26. Sunflower Seeds
  27. Blackberries & Blueberries
  28. Celery
  29. Kiwi



Take some time and think about this list.  Mark those foods off that you eat often.  Which foods are you not eating?  How can you get those foods in?  Use this list when you sit down to make your next grocery list.  For me, I am curious about Matcha and might try it out next week as I do need more tea.  I would love to hear from you.  Reply to this email and let me know which foods you are going to incorporate into your meals next week and which foods you are already eating on a regular basis.


Here is to a stronger immune system in 2024!