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6 Foods and Supplements to Strengthen Your Immune System

The best offense is a good defense.    Additionally, your kitchen contains all kinds of foods and supplements that can strengthen your immune system.   I turn to the foods and supplements in my kitchen to strengthen our family’s immune systems. During this pandemic (in addition to my smoothies), I have stocked up on these immune boosting foods and supplements. 

Strengthen your Immune System with these Foods


Image of immunity boosting garlic bulbs with a white background.

Garlic contains an anti-bacterial, anti-inflammatory and anti-microbial compound called Allicin.  Furthermore, it helps helps strengthen your immunity by fighting germs and aiding your adrenals in lowering stress hormones. 

Crush garlic at room temperature and allow it to sit for about 15 minutes to boost garlic’s healthy compounds.

Leafy Greens

Image of leafy greens like lettuce, kale, broccoli, on a table with a white background.

We have in our fridge, kale, spinach, dandelion, bok choy, broccoli, gai lan, romaine lettuce etc.

Greens are nutrient dense!  Leafy greens are rich in folate and Vitamins A & C.  They are also high in fibre and naturally low in fat and sodium – supporting  your immune system, boosting digestive enzymes, and support optimal gut health.

I prefer my veggies lightly steamed with some fermented garlic as a topping.  Or I will add two cups of greens to either the POWER or FLOW smoothies.

Citrus Fruits 

Image of citrus fruits like oranges, grapefruit, lemons, limes sitting on a table with a white background.

A box of oranges, bag of clementine and some lemons/limes are staples during every grocery trip.  Occasionally, I will also purchase grapefruit. We eat one citrus fruit a day for Vitamins C and just to feel uplifted!

A orange contains about 51mg of Vitamin C, grapefruit 38mg and lemon 30mg. Citrus fruits also provide fiber, potassium, and help you absorb iron.

When my throat is sore, I will eat about 3 oranges and/or grapefruit with a sprinkle of Himalayan salt in one sitting. The salt helps kill some of the bacteria in the mouth and enhances the taste of the citrus   

I use white vinegar (1/3) / water (2/3) mixture or a vegetable/fruit wash to clean the produce and remove surface residue and pesticides.  I have the produce bathe in this mixture for at least 15 minutes and then I rinse it off with clean water. 

SUPPLEMENTS: Used Only When a Extra Boost is Needed

Vitamin C

Image of a box of Emergen-C

I use Emergen-C containing 1000mg of Vitamin C (more than 10 oranges and other antioxidants) to provide my body with a defensive energy boost!

It is a nice alternative to just plain water. I also add it to the FLOW smoothie.  

Bee Proplis

Image of spray bottle of bee propolis


Bee Propolis is a “bodyguard in a bottle”.  This spray has germ fighting properties and over 300 beneficial vitamins, minerals, and compounds .

This one is for the offense.  Whenever I feel a sore throat developing, I spray my mouth with bee propolis. I have two sprays at home, one for kids and one for adults. The kid’s version is alcohol-free. This tastes like liquid honey.  

Black Seed Oil Oregano

 Image of a bottle or black oregano oil and its box



This one is also for the offense.  When a cold or flu hits, I use this to knock the virus out of my system. If I catch it early it works like magic.

This product combines pure Black Seed Oil and wild-crafted Oregano Oil to provide a knock-out punch to harmful bacteria, viruses, and other invading organisms. 

I add three full drops to an empty vegetable/gelatin capsule and consume with water. 


We know it can be hard to remember to incorporat all these wonderful powerful, immune boosting foods into your diet so we have created a smoothie to do just that.  Our Alive craft smoothie will help stregthen your immune system.

Not only can foods help strengthen your immune system but self care practices can also help boost up your immunity and of course well being.  In addition to these foods and supplements listed above, I calm my nervous system and lower my stress levels through a combination of meditation, exercise, massage and warm salt baths.

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