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29 Nutrition Experts Reveal The Best Immune-Boosting Foods

By Darcy Ogdon-nolan (The Bircher Bar)

IIf you've visited The Bircher Bar before, you'll likely know that we are passionate about all things health.

From medicinal fungi like Turkey Tail Mushroom and Lion's Mane Mushroom to supplements such as vegan protein powder and vegan collagen - we are always looking for natural ways to improve your health and get the most out of life!

One aspect of health that can't ever be ignored is your immune system - particularly in the modern age.

Many people focus on finding out what foods are low in calories on their fitness or weight loss journey, but it's arguably more important to eat food that has a lot of vitamins, proteins, and other nutrients for your overall health.

By having a healthy diet you can not only lose weight or build muscle, you will also help your body fight different diseases and illnesses, digestive issues, and countless other health concerns.

To prepare this post we asked Minuca Elena to reach out to 29 of the top nutrition experts and ask them the following question:

The best immune-boosting foods contain both antioxidants to prevent cell damage and anti-inflammatories to keep your body from being in a chronically stressed state (which lowers your immunity).

Also, foods that heal the gut microbiome are important, as gut health is crucial to immunity and overall wellness.


  • Prevent cellular damage caused by free radicals (toxins from food or the environment), and boost immunity

  • Combat skin aging by promoting the production of collagen; also protective for hair and nails

  • Reduces LDL (bad) cholesterol and reduces heart disease risk factors

  • Reduces risk for Type 2 (lifestyle-induced) Diabetes

  • Reduces risk for certain cancers and suppresses cancer growth

  • Defends eyes against damaging UV light


  • Prevents damaging over the response from the immune system (chronic low inflammation) caused by toxins, stress, excess weight, and processed foods

  • Aid in weight loss by preventing insulin resistance and metabolic disturbances which contribute to weight gain

  • Protective against numerous health problems including depression, heart disease, arthritis, Alzheimer’s, auto-immune diseases & some cancers


  • Dark Leafy Greens – antioxidant, anti-inflammatory, fibre - Spinach, kale, swiss chard, collard greens

  • Broccoli – antioxidant, anti-inflammatory, fibre (both types!) & also cauliflower, cabbage & Brussels sprouts

  • Walnuts & Pistachios highest in Omega 3’s

  • Berries & Cherries - antioxidant, anti-inflammatory, fibre

  • Whole Eggs – Antioxidants, Beneficial Fat (pasture-raised are higher in Omega 3s)

  • Mushrooms - antioxidant, anti-inflammatory, fibre · All varieties beneficial

  • Avocado – Omega 3’s, antioxidants, anti-inflammatory, fibre - superfood superstar

  • Garlic – antioxidant, anti-inflammatory, pre-biotic, Feeds healthy bacteria in the gut, Antimicrobial

  • Ginger – antioxidant; anti-inflammatory

  • Apple Cider Vinegar – antioxidant, anti-inflammatory & prebiotic

  • Green Tea, especially Matcha - antioxidant, anti-inflammatory, gut healing. Note: make your own matcha lattes with, preferably, oat or hemp milk. Restaurant-made matcha lattes are likely cheap, pre-mixed powders loaded with sugar or sugar substitutes and additives.

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