Fall and winter season are coming soon and with them nasty colds and bugs. To stay healthy through the seasons, here is a small selection healthy immune boosters that you can aim to include into your daily nutrition routine.


Packed with more immune-enhancing vitamin C than oranges, kiwis are always in season—and they’re delicious.


Onions are immune builders and cancer-fighting food due to their quercetin content, an anti-inflammatory compound with beneficial effects on chronic diseases like cancer and heart disease. They help build strong bones, are an incredible anti-inflammatory food and can even help allergy and asthma sufferers containing powerful antioxidants and are and  antiviral.


Three specific types have the greatest health benefit for the immune system, Maitake, shiitake, cremini and reishi. They are loaded with vitamins, have anti-cancer properties and antioxidants among them L-ergothioneine, which neutralizes free radicals and s enzymes with antioxidant activity. They break down sugar in red blood cells and are a metabolic energy enhancer. Add them to soups, stews, salads or anywhere you like them for an immune boost.

Yogurt with “live and active cultures:

helps replace healthy bacteria in the digestive tract – important because the digestive track plays a big role in keeping the whole body healthy. Aim for organic, high quality and yoghurt with many beneficial bacteria.

Sweet potatoes:

contain vitamin A and beta-carotene, both powerful immune boosters. Instead making traditional french fries, you can bake sweet potato wedges rubbed in olive oil with a dash cinnamon and turmeric or any spice you like.


There’s a reason Popeye wolfed down this absolute super food. It contains folate that helps repair cells and keep our immune systems running strong and a high amount calcium.


They contain the highest amount Omega-3 fats all nuts which is and incredible precursor for overall immune health. They lower triglycerides and reduce plaque formation and support brain function. They are a great snack for children, consumption have demonstrated reduction in behavioral problems in children. They are also a great tool for weight management because they decrease hunger and cause people to snack less on unhealthy foods.

Please call me with any questions you might have 770.778.3535. I would love to hear from you! 


Yvonne Wilhelmi
Health Coach