7 Immune-Boosting Foods That Fight Colds Better Than Orange Juice 

Orange juice is out and real food is in. At Well North Functional Medicine in Denver, CO, we believe that food is medicine and we aim to treat the root cause of weak immunity: inflammation, gut imbalance, and nutrient gaps. So, let’s skip the sugary OJ (or maybe have in moderation) and load up on these 7 immune-boosting foods that deliver antiviral, antioxidant, and microbiome support that are all backed by science.

Bone Broth (Collagen + Minerals)

Slow-simmered bones release glycine, proline, and zinc which are key nutrients for gut lining repair and immune cell production. Sip 1 cup daily to support gut lining health and get some extra protein and nutrients! Plus, what is better in the winter than sipping a mug of something hot and steamy!

Garlic (Allicin Power)

Crush fresh cloves 10 minutes before cooking to activate allicin (yes, it takes time for it to release!). Allicin is a natural antiviral that reduces cold severity by 63%! 

Ginger (Shogaols & Gingerols)

Ginger has anti-inflammatory compounds that inhibit viral attachment. Grate it and steep it into tea or add it to smoothies or stir-fries—aim for 1–2g fresh daily. Ginger tea is also great for soothing sore throat, releasing nasal congestion and helping with gut motility!

Elderberries (Anthocyanins)

Clinically shown to cut flu duration by 4 days, elderberry is often seen in the cold and flu aisle for good reason! Use an elderberry syrup (no added sugar), or add it to tea, oatmeal or smoothies! I love these BeeKeeper’s Naturals Elderberry Lozenges – click HERE!

Sauerkraut/Kimchi (Probiotics + Vitamin C)

A healthy gut = healthy immune system! Fermented foods, like cabbage, deliver Lactobacillus strains that boost immunity and support optimal gut health. Cabbage is also high in vitamin C, so add in this perfect immune-boosting food!

Reishi & Shiitake Mushrooms (Beta-Glucans)

Polysaccharides prime macrophages (your virus-eating/clean up cells). Sauté or simmer in soups. 

Turmeric + Black Pepper (Curcumin)

Turmeric absorption skyrockets 2,000% with piperine (aka Black Pepper). Turmeric is an powder antioxidant and anti-inflammatory. Try a Golden milk latte (turmeric + coconut milk + pepper) as nightly immune mocktail to wind down and boost the immune system at the same time!

What are your favorite immune boosting foods!?