Immune Boosting Superfoods & Supplements

I’m pretty sure I always talk about immune boosting foods and supplements, but here is an official blog post and list of my favorites!

Now is the time to truly focus on your immune system. There is a rampant virus on the loose, and it is extremely contagious. Research shows that someone with the seasonal flu will give it to an average of 1.5 people, whereas with Corona virus, it can be transferred to 2.5-3 people. This means you have a significantly higher risk of contracting Covid-19. Especially if you are immunocompromised and older. Although many young people under 40 are also being hospitalized with the virus, so this is no joke. Along with your best line of defense (handwashing, hand sanitizer, PPE, social distancing) you should also focus on boosting your immune system to fight off this virus.

This includes focusing on nourishing your body so it can function at its highest, most optimal level. This includes eating nutrient dense rich foods to help decrease inflammation and boost immunity so it can fight off pesky pathogens. This includes focusing on self-care activities such as exercise and meditation that reduce the stress response which will inherently improve your immune system.

Although we are in a quarantined situation, that doesn’t mean we need to be eating canned food void of nutrition, oodles of noodles, or dry packaged foods. We still have an abundance of food, and have had reassurance that we won’t be running out (and toilet paper too, I mean the stuff is made here in Canada, we’re fine). Organic vegetables, fresh fruits, and grass-fed meats are easily available. Superfoods like spirulina line the shelves of your health food stores and supplements are ready for you to pick up at your convenience. There is no shortage of healthy nutrition available. So let’s use this time to get back to our roots and nourish our bodies.

Because food is medicine.

Food is the most important thing you should be focusing on right now to nourish your body.

Every single bite you take is either fighting disease or feeding it. That is powerful. And every bite is what you choose to put on your fork. Are you fighting disease or feeding it?

Toxic foods trigger the immune response, and inflammation creates havoc in the body. A healthy and robust diet creates a healthy and robust body and mind. Inflammatory foods such as sugars, alcohol, dairy, and unhealthy or rancid fats set off the immune response repeatedly so your body is in a chronic state of inflammation. How can your body not only heal itself when it is in this state, but create the groundwork needed to prevent illness from entering the body?

By removing inflammatory foods you lower your risk for inflammation in the body. Then your cells are active to work on eliminating bacteria and pathogens and rid the body of these toxins. This is why nutrition is so essential during a period of time when you need to have a thriving immune system. Eating toxic foods only fan the flames of inflammation when instead we want to put out the fire. I talked about this at the Health From Home online Summit event last week, but consuming sugar actually decreases your white cells ability to engulf harmful bacteria and kill it by 40%! That is wild. The research also proved that this immune response started less than 30 minutes after ingesting sugar, and lasted up to 5 hours. FIVE HOURS. This is significant. That’s like, a lot of time for harmful bacteria to scoot around your body and wreak some havoc. No thank you.

Remember, this is where you are in control of how you can fuel your body. And I’m not just talking about choosing and eliminating foods to reduce your chances of contracting Covid-19. But other diseases such as cancer, autoimmune issues (Diabetes, IBS, Crohn's, psoriasis, MS, arthritis), mental health issues (depression, anxiety, addiction, psychosis), heart disease, obesity, and many, many more.

So I’ve created a list of superfoods and supplements that not only help nourish the body from a preventative perspective but help calm the storms of inflammation presently in the body. Whether this is from a unhealthy diet or a stressful lifestyle, inflammation is the most important predictor of a compromised immune system, so we should all be focusing on reducing this negative response in the body so we can ensure a strong immune response to not only fight off infections, but can possibly protect you from Covid-19.


Make lemons your new best friend. Plus, you probably can’t see your best friend right now anyways, so Lucy Lemon is a great substitute. Lemons are high in antioxidants and works as an antiviral and antibiotic. It supports your immune system by flushing out toxins. It can also prevent bacterial growth by improving our function of ‘natural killer cells’ to help eliminate infection and promote antimicrobial activity. Tip: add it to warm water in the morning or use in a salad dressing.


I love ginger and have been adding it to my dandelion tea in the morning. Ginger is also antimicrobial, antiviral, and anti-inflammatory. Ginger can help decrease pain, and swelling, and fight off cold viruses. On a digestion level, ginger helps cleanse the colon, relieve indigestion, and stimulates production of digestive juices, which is why it’s so important to have in the morning. Tip: Add into your morning lemon water or make a ginger tea. I also plan on making an epic ahi tuna bowl with fresh pickled ginger!


Turmeric is probably the mother of all superfoods. Antiviral, antibacterial, antifungal, and anti-inflammatory. It is also an anti-oxidant as well that helps lower the free radicals in your body that may contribute to inflammation thus decreasing your immune response. It is essential to add black pepper to turmeric as it contains a special compound to make it more bioavailable. How can you consume more turmeric? Turmeric tea such as turmeric golden mylk by botanica, or add turmeric to your favourite curry dish! We all know you are cooking more anyways. Or you can do what I do, where I peel turmeric and chop it up into thumbnail size pieces, add black pepper, and eat it raw.


Research shows that it increases the number of white blood cells which work to fight infections. Eccinacea can help prevent colds and flus and help soothe sore throats. You can take as a supplement, throat spray, or in a tea form.

Dandelion Tea