Top 10 Foods to Boost Your Immunity System

Top Foods to Boost Your Immune System

18 Oct 2022


Top 10 Foods to Boost Your Immunity System

There are a lot of things that can weaken our immunity and make us more susceptible to illnesses. These include poor nutrition, stress, lack of sleep, and exposure to toxins.  

If you’re looking for ways to boost your immunity, you’ve come to the right place. This guide will cover everything you need to know about strengthening your immunity, from the best foods to small lifestyle changes. By the end of this guide, you’ll have all the tools you need to build a robust immune system.   

The importance of nutrition in boosting immunity

What do you think is the most vital factor in boosting immunity? If you said ‘nutrition,’ you are right! Nutrition is essential in helping the body fight off infection and disease. When we are well-nourished, our bodies can better produce the white blood cells and antibodies that enable us to fight off illness. Furthermore, good nutrition helps to reduce inflammation throughout the body, which can also help to prevent infection. So, next time you feel run down, reach for some healthy foods that will boost your immune system.   

The role of stress in weakening immunity

We all know that stress can take a toll on our health, but did you know that it can also weaken your immune system? When you’re stressed, your body releases hormones like cortisol and adrenaline. These hormones suppress your immune system, making you more susceptible to illness. Also, stress can make it harder for your body to fight infections. So if you’re feeling stressed out, be sure to take some time to relax and de-stress. Your body will thank you for it!   

Top Ten foods that can help boost your immunity system

There are a lot of foods that can help boost your immunity system. Here are 10 of them:  

  1. Dark Chocolates 
  2. Blueberries 
  3. Fish Oil 
  4. Leafy Greens 
  5. Broccoli 
  6. Nuts and Seeds 
  7. Sweet Potato 
  8. Citrus Fruits 
  9. Yogurt 
  10. Olive Oil 

Dark Chocolates

As any fan of dark chocolate knows, this delicious treat has many benefits. Not only does it improve mood and cognitive function, but it also helps to boost immunity. The antioxidants in dark chocolate help contain oxidative stress and neutralize free radicals, while flavonoids help reduce inflammation. In addition, dark chocolate helps stimulate the production of cytokines, which are proteins that play an essential role in immunity. As a result, consuming dark chocolate can help keep the immune system functioning in check. So next time you feel out of sorts, reach for a bar of dark chocolate. It just might be the best medicine.  


Blueberries are known for their health benefits, and new research is beginning to unlock the secrets of this little fruit. One of the most promising areas of study is blueberries’ role in boosting immunity. Blueberries are rich in antioxidant compounds such as flavonoids, anthocyanins, and chlorogenic acid, which help to protect cells against free radicals. They also contain high levels of Vitamin C, a nutrient that is essential for immune function. In addition, blueberries contain compounds that can help to fight inflammation. Inflammation is a crucial driver of many diseases, and by reducing inflammation, blueberries can help to reduce the risk of developing some severe health conditions. As research into the health benefits of blueberries continues, we are likely to uncover more ways this humble fruit can improve our health.  

Fish Oil

Fish oil is beneficial for overall health, but did you know it can also help boost your immunity? Fish oil is rich in omega-3 fatty acids, known for promoting the production of immune cells. In addition, omega-3 fatty acids help to reduce inflammation throughout the body. These fatty acids are essential because chronic inflammation can weaken the immune system and make you more susceptible to illness. The next time you feel low on immunity, try taking a fish oil supplement. It just might give your immunity the boost it needs.  

Leafy Greens

When it comes to immunity, we all know that leafy greens are a powerhouse of nutrients. But why exactly are they so suitable for our immune systems? It turns out that leafy greens contain vitamins and minerals essential for maintaining a healthy immune system. For example, Vitamin C (ascorbic acid) plays a vital role in the normal functioning of the immune system. Vitamin K is essential for a healthy immune system thanks to its blood-clotting properties, and Beta-carotene helps increase immune cell numbers and activity. In addition, leafy greens contain compounds like Vitamin A that can help to reduce inflammation. Inflammation is a normal response to infection, but too much inflammation can damage healthy tissue. By reducing inflammation, leafy greens help to keep the immune system functioning correctly.  


Broccoli packs plenty of nutrients vital for enhancing our immunity. For example, broccoli is a good source of Vitamin C, essential in producing white blood cells, the body’s first line of defense against infection. Additionally, broccoli contains a compound called sulforaphane, which stimulates the production of enzymes that protect cells from oxidative stress. So, next time you’re looking for a way to boost your immunity, reach for some broccoli! 

Also Read: What eating healthy looks like

Nuts and Seeds

Nuts and seeds are not only a nutritious snack but can also help boost your immunity. For starters, nuts are a good source of vitamin E that helps strengthen the body’s natural defense against illness and infection. They are also a good source of zinc, which is essential for the proper function of the immune system. Seeds, on the other hand, are an excellent source of fiber, which helps to keep the digestive system healthy and prevents toxins from building up in the body. Additionally, seeds are rich in omega-3 fatty acids, which have anti-inflammatory properties that can help to reduce the risk of infection. So, next time you’re looking for a snack to help you keep healthy, reach for some nuts and seeds. 

Sweet Potato

Sweet potatoes are delicious and come loaded with nutrients that can help strengthen your immune system. One of the vital nutrients in sweet potatoes is beta-carotene, which the body converts into Vitamin A, an essential nutrient for healthy skin and mucous membranes, which form a barrier against infection. Sweet potatoes are also a good source of vitamins C and E, which are potent antioxidants that help to protect cells from unstable molecules (or free radicals). In addition, sweet potatoes contain compounds that can help to minimize inflammation. By boosting immunity and supporting the body’s natural defenses, sweet potatoes can help keep you healthy, especially during winter. 

Citrus Fruits

As citrus fruits are an excellent source of Vitamin C, they are essential for producing white blood cells that help fight infection and defend the body against other foreign materials. Citrus fruits also contain antioxidants that help neutralize free radicals. These nutrients work together to boost immunity and keep the body healthy. So next time you’re looking for a way to fight off a cold, reach for a juicy orange or grapefruit. Your immune system will thank you. 


While yogurt is an excellent source of protein and calcium, most of its health benefits come from its live bacterial content that helps boost our immune system. The bacteria in yogurt, known as probiotics, help keep the lining of your intestine healthy, prevent the growth of harmful bacteria, and reduce inflammation. Inflammation is a normal response by your body to infection or injury, but chronic inflammation can lead to several health problems. Probiotics may also help to reduce the severity of colds and other respiratory illnesses. So next time you feel unwell, try yogurt. It just might help you recover faster. 

Olive Oil

Numerous studies have shown that olive oil can play a role in boosting immunity. While the antioxidants in olive oil help reduce inflammation, healthy fats support the activity of immune cells. In addition, olive oil promotes the production of antibodies, which help the body fight off infection. Although there is no magic bullet for preventing illness, incorporating olive oil into your diet is a simple and effective way to boost your immune system. 

Additional Suggestions

There are several other ways that you can boost your immunity and keep yourself healthy.    

  • Get plenty of rest: Your immune system needs time to recover and repair, so get at least 7-8 hours of sleep each night.  
  • Exercise regularly: Exercise helps to promote good circulation, which allows the body to deliver oxygen and nutrients to cells more effectively.  
  • Eat a healthy diet: A diet comprising fruits, vegetables, and whole grains provides the nutrients the body needs to function correctly.  
  • Reduce stress: Chronic stress can weaken the immune system, so try to find ways to relax and de-stress.  
  • Avoid smoking: Smoking damages the respiratory system and makes it more difficult for the body to fight off infection.  
  • Practice Good Hygiene: One of the best ways to protect yourself from illness is to practice good hygiene. Wash your hands regularly and thoroughly, especially before you eat. Avoid touching your face, especially your eyes, nose, and mouth. Disinfect surfaces you frequently touch, such as a door, taps, electrical switches, remotes, etc. 
  • Stay Hydrated: Drink plenty of fluids, especially water. Water helps to flush out toxins and keep the body hydrated.  

These are just a few of the many ways that you can boost your immunity and stay healthy. By taking these steps, you’ll be better prepared to fight off illness and enjoy a healthy life. 

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Prepared Salmon - CookinGenie

16 Sep 2021

These days, lots of us are looking for a better way to get more healthy protein in our diets. We love eating pork, beef, chicken, and other meats, but let’s face it, they’re not always the healthiest. Luckily, there’s one source of protein you already know that’s tasty, widely available, and incredibly healthy. That protein, of course, is salmon. That’s right, flaky, delicious, and beloved by many, salmon is also a true powerhouse health food. And if you’re looking for a healthy protein to include into your diet more regularly, look no further than salmon.

Health Benefits of Salmon

Salmon is full of all sorts of healthy nutrients. It’s one of the best sources of omega 3 fatty acids, which are considered essential fat to include in a healthy diet. Omega 3 fatty acids can help promote heart health, lower blood pressure, and even reduce your risk of cancer. Salmon is also high in other important vitamins such as B vitamins and potassium. Plus, a single 4-ounce serving of salmon may have as much as 25 grams of protein. All told, consuming salmon 2-3 times a week can have health benefits ranging from weight loss, reduced inflammation, improved brain health, and more.

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All of these health benefits of salmon come with a relatively low-calorie count and mostly unsaturated fats, making it a healthier choice than many other meats. Plus, salmon is delicious and versatile, as it can be prepared many different ways and still have great taste.

Salmon Prepared the CookinGenie Way

If you’re looking to incorporate more salmon into your diet, look no further than CookinGenie. If you’re not used to cooking with salmon, you may not be sure what to do with it, or if you cook with salmon often, you may just be out of ideas. That’s where CookinGenie comes in. Our talented genies currently offer more than 15 different dishes using the superfood salmon! And these dishes are as unique as the genies themselves, showcasing its delicious versatility with a wide variety of preparations.

Genie Rashidah Shabazz serves salmon 3 different ways on her menu, including a citrus-ginger salmon and  lemon-balsamic salmon, so you could take your salmon to the far east or to Italy.

Our genie Lashondre’a Lenor offers a creative twist, quite literally, on salmon by serving a stunning entrée of braided salmon, which a whole side of salmon, expertly braided and roasted just like a loaf of challah bread. But if you’re in the mood for something more classic, like a simple, wholesome entrée of seared salmon with rice pilaf and green beans, she has you covered there too.

But it’s not all whole salmon either, genie Vanessa Calhoun serves a delicious Salmon Croquette, which is tender shreds of roasted salmon, rolled up into balls, breaded, and fried into a crispy, addicting snack.

Finally, if you’d like salmon on a salad, look no further than genie Courtney White, who serves a flaky filet of salmon on top of a classic Caesar salad with homemade dressing and croutons.

These are just a few of the delectable salmon dishes CookinGenie has to offer. They’re just as healthy as they are delicious, to see all of the amazing ways you can enjoy salmon with CookinGenie, check out our menu and book a genie today!


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Delicious Gluten Free Meals with CookinGenie

06 Jul 2021

The Challenge of Eating Gluten Free

For many Americans, trying to find good gluten free meals is a never-ending struggle. It’s estimated that about 30% of Americans follow a gluten free diet. A small number of these people have celiac disease, a rare disorder that causes violent illness after consuming products with gluten, but many others avoid gluten due to more minor sensitivities or to improve overall health.

Whatever your reason for seeking out gluten free meals, there’s no doubt it can be challenging. Today, as the popularity of gluten free diets have risen, it is easier to find gluten free foods, but there can still be many obstacles.

Many restaurants still don’t offer very many gluten free options on their menus, or menus don’t have specific dietary labels, which can make it hard for diners to distinguish which items are safe to order. Even in the grocery store, unless an item is clearly marked as gluten free, it can be hard to read labels and determine what is actually gluten free or not.

CookinGeine Has Plenty of Delicious Gluten Free Menu Items

This dynamic can make trying to cook gluten free meals at home difficult. Luckily, CookinGenie can service all your gluten free meal needs and then some! Scroll through the menus of our many talented genies, and you’ll find plenty of healthy, delicious gluten free meals available.

Treat yourself to a heart-healthy, gluten free meal of Pan-Seared Salmon over Creamed Spinach, courtesy of genie Lashondre’a Lenor. Or if you’re looking for an elegant gluten free chicken dinner, look no further than the delightful Lemon-Rosemary Cornish Hens found on genie Dylan Tompkin’s menu.

And if you also follow a vegan diet, (we have plenty of vegan food too) there are still plenty of delicious gluten free meals to be found on CookinGenie, such as genie Vanessa Cahoun’s amazing Jamaican Vegetable Curry or genie Ozelm Saritoprak’s authentic Turkish Stuffed Grape Leaves.

Our Genies go the Extra Mile to Create Gluten Free Dishes

Our genies take care to carefully select their ingredients to be accommodating to many different dietary restrictions. Take, for example, genie Jared Kent’s vibrant Pad Thai, which uses gluten free soy sauce, opening up dishes to gluten free eaters that might not normally be available.

Amazingly, that even goes for dessert! It’s notoriously hard to find good gluten free desserts, but CookinGenie has you covered. You can get your fix for a gluten free chocolate craving with genie Lamont Denny’s addicting Chocolate Caramel Turtles or genie Christian Farah’s decadent Chocolate Peanut Butter Fudge Bars.

Each dish is marked with tags that explicitly note if that item is gluten free, so there’s no guesswork involved. But even if you see a dish that’s not marked as gluten free, there’s a good chance if you give us a call, we can work with your genie to adjust it to your preferences. Often times all it takes is swapping out flour or pasta for a gluten free alternative. Our genies are skilled adapters and are happy to go above and beyond to satisfy their customers.

Eating gluten free can be tough; let CookinGenie make it a little easier, and a little more delicious.

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Who decides what we eat - CookinGenie

04 Nov 2020

A few years ago, an infographic went viral that showed how most of the world’s food brands are owned by just a handful of corporations. 

Image Source: visualcapitalist

Around the same time that this infographic started circulating, a study found that nearly 60% of the calories in the modern American diet come from processed foods.  

 How did we get here with our food 

 In the early years of our countryhome cooked meals & fresh cooked meals were the ways to eatWe plucked our own chickens, grew our own vegetables, made our own bread. We ate whole foods made from scratch. There were innovations—a company called Van Camp sold canned beans to the Union Army during the Civil War, Clarence Birdseye introduced frozen foods in the 1920s—but for the most part, we knew where your food came from or at least knew the local farmer or butcher who provided our ingredients. 

 It was post World War II that our food supply really started to change. Food manufacturers who had secured government contracts during the war saw their profits plummet. To make up for lost wartime revenue, they started introducing new food innovations designed to appeal to housewives’ demand for convenience, like Minute Maid concentrated orange juice, Duncan Hines cake mixes, and Minute Rice.1 

(Also ReadMade to Cook: The Cooking Hypothesis)

The way Americans shopped for food was changing, tooTurn-of-the-century housewives bought their food from the freestanding grocer, butcher, and dry goods stores. They’d hand their shopping list to the store clerk, and the clerk would pick all the items for them. The first self-service grocery store, Piggly Wiggly, opened in Memphis in 1916, and this new store model—where consumers roamed through the store picking out their own items from the shelf—quickly caught on. According to the National Women’s History Museumbetween 1948 and 1958, the number of supermarkets in the United States doubled to over 2,500 and for the first time, it was cheaper to buy processed food than fresh.   

 Suddenly there were lots of money to be made in packaged convenience foods and the mergers and acquisitions began. Large companies started gobbling up smaller brands, and the steady consolidation of the industry continues to grow. In the last 20 years, there have been 9,007 mergers and acquisitions in the food, beverage, and grocery space, according to The Food Institute.  

 Industry watchdog Food & Water Watch says that all this consolidation means that these companies have an outsized influence on the food choices, diets, and working conditions of people around the world — not to mention the impact they have on the environment. Reduced competition gives these corporations control of the market price that farmers get for their crops and livestock. It’s led to the decrease of family farms and the growth of factory farms, ecologically damaging farming practices, and more and more unhealthy processed foods on grocery store shelves.  

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Amidst all this, what can we do to eat healthy? We love eating out and that will always remain an enjoyable experience. But the sure shot way to eat healthily is to have more home cooked meals. Meal prepping can also be an effective strategy. But if modern life gets in the way of fresh cooked meals or meal prepping, consider businesses like CookinGenie. CookinGenie can send a Genie (culinary experts ranging from classically trained chefs to specialized home cooks) to your house to make home-cooked meals for you and your family. Click here to view our menus and book your Genie today & enjoy fresh cooking from wholesome ingredients.  

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