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Foods For Boosting Immune Function

By Bevko Vitamins January 22, 2021

Nobody likes getting sick.  From Grandma to research labs, years of research and trial & error have been devoted to boosting our body’s natural ability to fight off sickness.  Through modern medicine, we have been able to discover how our immune system works and the vitamins and nutrients it needs to operate at its best.

We all have learned by now that vitamins like vitamin c have vast benefits, including boosting our immune system.  Further research has shown that when Vitamin C is buffered with other nutrients such as Calcium, you may be able to take more into your body without getting an upset stomach.  Bevko Vitamins offers 3 different Buffered Vitamin C options for this purpose.

Further research has shown that taking care of your body through exercise and a proper diet can help boost your immune system too!  In this blog, we would like to focus on foods that can help boost your immune system.  Feel free to work these foods into your diet to help your body fend off nasty intruders.



Vitamin C can be found in high concentrations in citrus fruits.  Vitamin C is believed to increase production of white blood cells which are vital to finding off infections.

Popular citrus fruits include:

  • Oranges
  • Grapefruit
  • Tangerines
  • Limes


“You need to finish your vegetables!”  Who else remembers mom or dad telling you this as a kid?  They told you this because they knew the importance of eating your vegetables for helping your body stay healthy.  Green vegetables such as broccoli and spinach are especially healthy because of their highly dense vitamin and mineral makeup.

Broccoli is packed with Vitamin A, Vitamin C, and Vitamin E, as well as fibre and antioxidants to help detox the body.  Spinach is rich in Vitamin C as well as packed with antioxidants and beta carotene.  The less you cook your vegetables, the more they hold onto their valuable nutrients.


Ginger and Turmeric are two common root vegetables that many people turn to when they get sick.  Grandma may have told you about these two!  Individually or together, the possible benefits could help keep some of your symptoms at bay while your body goes to work against any infections.

Ginger may help reduce inflammation, helping with sore throat and nausea.  Ginger has been shown to help with pains and aches as well.  Turmeric has many anti-inflammatory properties and has been used in medicines to help treat osteoarthritis and rheumatoid arthritis.  Curcumin is found highly concentrated in Turmeric and has been shown to be an immune booster and some more recent research has shown some antiviral properties.


Yogurt and almonds on their own provide great benefits, however we coupled them together here because this is one of our favorite snacks!  When it comes to picking yogurt, look for ones with the words “live and active cultures” printed on the label.  You can likely find this on most Greek yogurts.  These cultures could help stimulate your immune system.

Yogurt often comes fortified with Vitamin D, a vital vitamin in boosting the body’s natural defenses.  Almonds are rich in Vitamin E, the second most important vitamin for immune support.  Vitamin E is unique in that it is fat soluble, meaning that it needs the presence of fat to be absorbed.  This is why Vitamin E is found in higher concentrations in high-fat foods such as nuts.

Try this snack!

½ cup of plain Greek yogurt

2 tbsp of locally sourced honey

½ handful of shelled almonds



Garlic is especially useful because it is one of the most common ingredients in most meals in every country in the world.  Garlic’s immune-boosting benefits may come from higher levels of sulfur-containing compounds such as allicin.


Red Bell Peppers contain almost 3x as much Vitamin C as citrus fruits!  That alone is incredible.  They are also rich in beta carotene which your body converts into Vitamin A and helps with many other parts of the body such as your eyes and skin.


Chicken and turkey are the most popular types of poultry.  They are also high in Vitamin B-6 which is an important part of some chemical reactions that happen naturally in the body and vital to the formation of new red blood cells.  Stock/broth contains gelatin, chondroitin, and other nutritions for gut health as well.


Oysters, Crab, Lobster, and Mussels are all high in Zinc, a daily recommended nutrient for helping boost your immune system.  Zinc is active in helping immune cells move and function properly.  Think of it as the oil in your immune system machine!

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