Lately, it feels like all of our attention has been on staying healthy and how to avoid getting sick.  Hot tip, you can do more than wash your hands like a maniac or obsessively scrub every surface until your arms fall off, although it certainly helps.  We’re here to give you some pointers on the best 10 Foods to eat so you’ll never get sick.  Scroll through and find the best fruits, vegetables, herbs, spices and other things to boost your immune system and keep you healthy.

Have you ever heard the phrase Eat the Rainbow?
What, are we a bunch of Unicorns and Care-Bears over here?  Who knows, you might just be!  We’re not here to judge.  But we are here to give you a few easy pointers on how to boost your immune system by simply adding colorful foods to your daily diet.

How Do You Eat The Colors Of The Rainbow?

Okay, let’s think about it.  When you look down at your plate of food, is it mostly beige with a splotch of red, or does it look like the United Colors of Benetton ad? (if anyone out there can remember.)

Benetton Ad of Colors

All it takes to eat the rainbow is add a variety of colors and you’re pretty much set!  Done and Done!

Why Eat Different Colors of Fruits and Vegetables?

Are you reliving your childhood yet? “Eat Your Vegetables!  Whyyyyy?  Because I said so!”

A healthy immune system starts from the inside out, and eating a range of colorful foods is not only pretty to look at, but it’s also good for you.  It’s a double-whammy!

Of course, the number one goal is to not get sick.  But if you do get sick, the stronger your immune system is, the better chance you’ll have to to fight off a virus and get through it.  The bottom line is – fruits and veggies a power house of immune boosters that will keep you healthy.

Feel Better Eat Colorful Fruits and Vegetables

Fruits and Vegetables (otherwise known as Plant Based Foods) are filled with all those fancy words like antioxidants, immune boosters, vitamins and minerals.  They are your energy boosting, anti-inflammatory, de-toxifying best friends.  These are the guys you want in your corner to keep you from getting taken down, and help you fight like a champ.

What Is The Best Immune Booster?  How Do You Not Get Sick When Everyone Is Around You?

Foods Rich in Vitamin C

Vitamin C is the biggest immune system booster and the biggest bang for your buck.  It’s simple: Add fresh squeezed orange juice to your morning routine, or squeeze half a lemon into warm water or tea.  Easy enough!

Obviously, when we think of Vitamin C we think about citrus, but there is a surprising list of other foods rich in Vitamin C!

Fruits and Vegetables to Keep You Healthy

How Do I Avoid Getting Sick? and How Can I Increase My Vitamin C?


  • Oranges, Lemons and Limes.  That’s an easy one!

Citrus Fruits Boost Immunity
Hey Look!  Our neighbors offered us bags of lemons and oranges from their tree!


How Do I Avoid Getting a Cold or Flu? and What Foods are High in Vitamin C?


  • Guava
  • Kiwi
  • Strawberries
  • Papaya
  • Pineapple
  • Apples
  • Grapefruit
  • Tangerines
  • Cantaloupe
  • Watermelon


  • Bell or Yellow Peppers
  • Broccoli
  • Tomato
  • Spinach
  • Kale
  • Snow Peas
  • Cauliflower
  • Sweet Potato
  • Brussels Sprouts
  • Green Chili Pepper

* Of course, always keep the DIRTY DOZEN in mind to avoid foods high in pesticides.
When in doubt – Go Organic.

But wait, there’s more!
Check out the other accessory items, if you will, that add texture and flavor, AND give you immune boosting bonus points.

What Foods Help Boost Your Immune System? and What Are The Best Foods to Eat When I’m Sick?

There are so many other foods and spices to add to any recipe that will help you stay healthy and avoid getting sick.  I consider these to be bonus foods to take everything up a notch!


What Herbs and Spices are Good for the Immune System?

7 MIRACLE HERBS and SPICES That Keep You From Getting Sick

  • Ginger
  • Turmeric
  • Thyme
  • Parsley
  • Rosemary
  • Oregano
  • Cinnamon


Which Seeds and Nuts are Healthiest?


  • Almonds
  • Pistachios
  • Walnuts
  • Pecans
  • Hazelnuts
  • Macadamia
  • Pumpkin Seeds
  • Sunflower Seeds
  • Chia Seeds
  • Sesame Seeds





  • Garlic & Onions
  • Green Tea
  • Honey
  • High Protein Beans: Lentils, Chickpeas, White, Black, Kidney, Lima
  • Mushrooms:
    • Shitake helps to support the immune system, skin, hair and nail growth.
    • Reishi relaxes and calms the nervous system.
    • Chaga boosts the immune system, fights inflammation and is one of the most anti-oxidant rich food sources, which is a huge aid for those looking to inhibit cancer cells. (More About Chaga!)
    • Lion’s Mane provides brain and nervous system support, perfect for sleeping better.
    • Cordyceps are a major energy boost through oxygen uptakes, which supports your endurance.
    • Turkey Tail is one of the best documented mushrooms with a wide spectrum of benefits to support the immune system and gut health.If you can’t stand the taste of mushrooms, FOUR SIGMATIC offers a 10 Mushroom Blend that can easily be added to your coffee, tea or smoothie every day, or even soups, desserts or oatmeal.

If you’re curious about a Plant Based Diet, check out our post a few weeks back on the  TOP 3 REASONS TO CONSIDER GOING PLANT BASED.

If you’re feeling lost or overwhelmed without a clue on how to put this all together, check out our friends at FORKS OVER KNIVES.  They have so many delicious and easy recipes to help you out.

Plant Based Recipes with Forks Over Knives

If you’re feeling extra motivated these days, now is a great time to start planning to build your own garden in whatever outdoor space you have available so that you have fresh food and herbs at your fingertips!  It doesn’t matter if you have a sprawling backyard, a modest front yard or a teeny tiny balcony.  It can be as big or as small as you like.  And trust me, it’s worth it!



Follow us on INSTAGRAM all week to watch stories and behind the scenes personal tips and tricks that will help you add colorful foods to your daily diet!


Eat These 10 Foods & Never Get Sick  |  By Sara Plaisted