Boost Your Immune System with Food & Herbs

Cold and Flu season is on its way.  Give yourself a head start by incorporating foods rich in the vitamins and minerals that help boost your immune system! 

By, Alysia Anderson, L.Ac, M.Ac.OM

Immune Boosting Supplementation:

Probiotics/Acidophilus, vitamin C, Zinc, B Vitamins, Vitamin A (avoid large doses of vitamin A, or choose beta-carotine sources instead) Garlic, Medicinal Mushrooms such as Reishi, Maitake, Shiitake, Cordyceps, Ginger, Astralagus (Huang Qi), Nettles and Eyebright (for Fall Allergies) 

Food Sources:

Vitamin C (aka absorbic acid)-papaya, mango, citrus fruits such as oranges and lemons. kiwi, broccoli, tomatoes, red, orange and yellow peppers, potatoes. 

Zinc-Beef, lamb, pork, turkey, lobster, crabmeat, chicken, clams and salmon, milk, cheese, peanuts, beans, wholegrain cereals, brown rice, potatoes, yogurt, whole wheat bread. 

B Vitamins (Thiamine)-Brewers Yeast one of the best! Throw some nutritional yeast onto your popcorn-its delicious! Liver, heart and kidney meats, legumes, berries, eggs, nuts, green leafy vegetables, wheat germs and enriched cereal’s, mushrooms, chicken, salmon, tuna, spinach avocados, bananas

Vitamin A: carrots, liver, sweet potatoes, pumpkin, spinach, green leafy vegetables, sweet peppers, cantaloupe, mango, apricot, sweet potatoes, winter squash.

Probiotics: Yogurt, kefir, tempeh, Miso, Buttermilk, Kim Chi, fermented foods in general, sauerkraut.

For more information on vitamin specific food sources, visit

*If it proves difficult to cook with these healthy immune boosting foods, An Sen Acupuncture & Massage Clinic carries most of these supplements in our Herbal Dispensary.   

Alysia Anderson,  L.Ac. M.Ac.OM

An Sen Acupuncture & Massage Clinic

107 SE Washington St. Suite #134

Portland Oregon 97214



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