Breakfast is the perfect opportunity to nourish your body for the day and target any health concerns. For those who are interested in supporting their immune system with breakfast, below are some great ingredients to include in an immune-boosting breakfast bowl.


Both Greek and dairy-free yogurt contain probiotics that may help strengthen the immune system by supporting gut health. Approximately 70% of the immune system is in the gut, eating for digestive wellness is a crucial, yet, often overlooked aspect of immune health. Probiotics reduce inflammation in the gut by allowing the gut microbiome to flourish, minimizing the risk of illness. Additionally, yogurt contains essential vitamins and minerals such as vitamin D, magnesium, selenium, and zinc, all of which enhance the immune system.


One cup of mango contains 100% of your daily value of vitamin C. Vitamin C has been known to support the immune system as it is involved in the production of lymphocytes, and the proliferation of B and T-cells. Mango is also rich in copper, which aids in the formulation of red blood cells, thus helping deliver cells vital nutrients.

Sliced mango on a plate


Kiwi is another fruit rich in vitamin C, making it effective at reducing inflammation and potentially fending off harmful pathogens. Kiwi also contains vitamin E, which can help improve immune response, particularly for those who are aging. Studies show that vitamin E is linked to reducing the oxidative damage that contributes to cancer, AIDS complications, and asthma, making it vital for everyone to incorporate it into their diet. Vitamin A is found in kiwis and this micronutrient is crucial for immune function. Vitamin A is not only involved in the production of white blood cells, but also helps in building the mucous barriers in the eyes, lungs, gut, and genitals, which help trap bacteria and other infectious agents.

Goji Berries

Goji berries are often referred to as a superfood because they contain phytochemicals such as polysaccharides, beta-carotene, and zeaxanthin. Polysaccharides are an essential source of dietary fiber and a study conducted with aging mice found that the polysaccharides in goji berries increased the overall activity of antioxidants in the body as well as improved their immune function. Beta-carotene is a critical factor in cell development, which is vital for all bodily systems, including the immune system and the cells it produces. Zeaxanthin has been shown to support the immune system and prevent macular degeneration (a vision impairment condition).

Chia Seeds

Despite their small size, chia seeds are packed with powerful antioxidants and omega-3 fatty acids. While both antioxidants and omega-3s reduce inflammation, omega-3 fatty acids can also help the immune system by supporting the health of B-cells. Chia seeds also contain healthy levels of calcium, manganese, magnesium, and phosphorus, as well as other immune-boosting nutrients. In fact, chia seeds contain more calcium than many dairy products, making them a great addition to any breakfast bowl.

Chia seeds

Bee Pollen

Although it might sound odd to consume, bee pollen is becoming increasingly popular due to its incredible health benefits. Bee pollen is a natural antimicrobial and antifungal, making it effective at combating bacteria and viruses. Studies have also shown that bee pollen is helpful in minimizing allergic reactions in mice. Lastly, bee pollen contains vitamin A, C, E, and other antioxidants that help decrease cell damage and aid in the liver’s process of filtering out toxins.

Diet is a crucial component of maintaining health and overall wellness. If you are interested in further supporting your immune system through supplementation, visit HoltraCeuticals for natural, pharmaceutical-grade supplements. Shop now.

*As always, consider speaking with your health care provider before starting any new supplement.

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