Learn about Immunity-Boosting Ingredients You Should Have in your Diet

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Eating the right foods for better health has become the best path for wellness. Unfortunately, when it comes to our immune systems, some people’s immune systems still seem to positively respond even after consuming a few orange slices and/or vitamin C.


According to many registered dietitians, there are many other edible options you can choose from to increase your immune system.

We have collected 3 leading ingredients that are highly recommended by dietitians that are above what you are currently eating. These 3 ingredients are also great during the cold and flu season.

Yerba Mate

Having a diet loaded with antioxidants is one of the best ways to maintain a strong immune system. To fight off germs in the workplace or at school, you might want to add an incredibly powerful food known as “Argentine Yerba Mate”. 


This superfood offers more antioxidants and higher levels of polyphenol than green tea and your body will need even more of these molecules during the flu season. Also, cold dry air and spending more time indoors will contribute to the spreading of illnesses.

Yerba mate contains vitamin C, vitamin E, selenium, and zinc for a stronger immune system. This is a warm, soothing drink that can be sipped during the course of the day if you are feeling somewhat under the weather. 

Also, mix with cashew milk for a sweeter beverage in the morning or whipped into an energy-boosting smoothie to keep you going in the afternoon hours.


Ginger is a very popular choice that is loaded with antibacterial properties and is great for boosting your immune system. The functional components in ginger improve antioxidant abilities resulting in better health, especially when fighting inflammation diseases.


Ginger has the ability to reduce oxidation and can help to modulate immune responses. Studies have shown that it helps to prevent nausea and will soothe an upset stomach. The ingredients can effectively lower LDL cholesterol and reduce oxidation for better boosting of the immune system.

Because ginger offers many benefits including boosting the immune system it should be incorporated into your diet. It can be consumed fresh, dried, pickled, preserved, as a juice, powdered or in oil. 

One of the easiest ways is to purchase a ginger beer product like Reed’s which is an all-natural zero-sugar product. It contains real ginger without any added sugar.

Elderberry Syrup

Although there have been several studies conducted on elderberry syrup, none are 100% conclusive. It has been used as a remedy for colds and the flu for many years and is associated with immune-boosting benefits. 


It’s high in antioxidants such as flavonoids and vitamin C and seems to have antiviral effects. 

Flavonoids are in the polyphenolic family. Studies have also shown to have an antiviral effect in mice. More studies are required but a few humans studies have shown some very promising results. 

One study was based on 60 people who had flu symptoms and took 15 milliliters of elderberry syrup four times a day and saw incredible relief from the symptoms 4 days earlier than those who did not.

While it’s perfectly safe to ingest elderberry syrup or extract, do not go out and pick the berries and eat them, they must be cooked first. For best results, buy organic high-quality syrup or extract. Also, don’t expect a spoonful of syrup to help you out, you’d have to consume more than that. 

You could have other issues such as chronic stress, or lack of sleep, so consider that before drawing a conclusion. That said, adding elderberry to your diet could be a good strategy worth looking into!

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Peter Lewis

Hey readers, how’s it going? My name is Peter, married and father of two. California native, but currently residing in Seattle. I graduated from UCLA with a degree in Journalism and started off writing for my local newspaper. I hope I can share some of the wisdom I gathered over the years from raising my two lovely daughters. I hope you all enjoy the writing!