Immune-Boosting Recipes & Tips for Everyday Wellness

Your immune system is your body’s defense team, working around the clock to protect you from illness and keep you feeling your best. But stress, lack of sleep, nutrient gaps, and poor diet choices can all weaken that defense. When your immune system isn’t supported, you may find yourself getting sick more often or taking longer to recover.

That’s why nourishing your body with immune-supporting foods is so important. The Paleo Diet® emphasizes whole, nutrient-dense ingredients, like colorful fruits and vegetables, quality proteins, and healthy fats that provide key vitamins, minerals, and antioxidants to help your immune system thrive.

On this page, you’ll find vitamin C-rich foods, learn what to eat when sick, and get practical tips to help strengthen your defenses naturally. While no single food or lifestyle change can make you invincible, building a balanced, nutrient-rich routine can help you stay resilient and energized year-round.

Browse these recipes and resources below to discover simple, delicious ways to give your immune system the daily support it needs.

What to Eat When Sick

When you’re sick, your immune system weakens, inflammation rises, and your whole body can feel achy and uncomfortable. Foods like spinach, citrus fruits, and garlic provide the nutrients your body needs to recover. Meanwhile, soups and other hydrating dishes help ease physical symptoms and keep you nourished.

More on Spinach’s Disease-Fighting Properties

An ill person holds a mug of tea to ease her upset stomach

Upset Stomach or Recovering from a Stomach Bug?

Here’s a gluten- and dairy-free approach for an upset stomach.

Vitamin C-Rich Foods

Don’t forget to zinc, too! Vitamin C and zinc are a powerful duo when it comes to supporting your immune system. Together, they help strengthen your body’s defenses by improving the response of neutrophils and lymphocytes. Foods rich in vitamin C include yellow bell peppers, broccoli, kale, and oranges. For zinc, look to oysters, beef, lamb, pork, and pumpkin seeds.

More on Orange’s Immune-Boosting Properties

What About Vitamin D?

Vitamin D also plays a crucial role in helping boost the immune system.

Foods high in vitamin D boost immune system response

Foods to Boost Your Immune System

Nourish your body with ingredients that help strengthen your natural defenses. These recipes are packed with vitamins, minerals, and antioxidants to support immune health year-round.