Support your immunity
Use food as medicine!

The most important thing you can do to stay healthy is to keep your immune system strong. 

To me, the change of seasons means I get to enjoy more fresh nutrient-dense goodness of greens such as spinach, kale, and Swiss chard. Spring is the ideal time to introduce these power-packed vegetables to your diet; it’s nature’s time of rebirth, and the greens that grow now are designed to rejuvenate and cleanse your body after the winter season of slowing down and eating warmer, heavier foods.

The list of beneficial properties offered by greens is long and includes:

  • improving circulation
  • promoting healthy gut flora
  • improving liver function
  • strengthening the immune system
  • clearing congestion

Greens provide a whole host of valuable nutrients, micronutrients, and phytonutrients. Chlorophyll (found in all green vegetables) is a powerful blood builder akin to liquid oxygen!

5 ways to naturally support your immune system

#1 Dietary flavanols such as quercetin, kaempferol, and EGCG from foods like oranges, blueberries, apples, grapes, onions, cabbage, dark chocolate, red wine, and green tea decrease the biofilm production of bacteria, have anti-viral activity, and may lower the risk of influenza.

#2 Vitamin C studies show that Vitamin C deficiency is related to increased risk of severity of influenza infections. Stock up on oranges, cantaloupe, cauliflower, kale, kiwi, sweet potatoe, papayas, bell peppers, and broccoli.

#3 Tumeric and ginger are known for their anti-inflammatory and anti-microbial actions against a wide variety of bacteria, diverse fungi, and viruses.

#4 Garlic has been shown in laboratory studies to inhibit cetain cold viruses and may help to prevent colds.

#5 Probiotics are believed to boost your immunity by improving digestion. Enjoy foods high in naturally occuring probiotics such as yogurt, and fermented foods, kefir and kimchi, to maintain a balance of healthy gut bacteria. Added stress and lack of sleep are two culprits that compromise an immune system.

Don’t forget the benefit of sleep! Lack of sleep, quality and quantity are linked to medical conditions such as diabetes, heart disease, hypertention, depression and lead to chronic inflammation. Healthy sleep hygiene supports your immune system and can help combat viral infections.

Please enjoy over 450 FREE receipes I have put together with my favorite immune supporting foods!

Have questions? Follow me on Instagram @KarenMalkinHealth or email

To your good health,