Immunity Boosting Foods

With the cooler weather settling in for most of us, many people are wondering how they can avoid getting sick throughout the season. In this segment, Dr. Oz brings Dr. John La Puma on stage to share with us three immunity boosting foods to help you fight against germs.

Immunity Boosting Foods: Tahini

Tahini is a sesame seed paste, with the consistency of peanut butter.

To give it a try, Dr. Puma recommends making a dip for vegetables. Though a two tablespoon serving contains 180 calories, Dr. Puma says this recipe is so nutrient dense, it’s worth it. It’s healthier than ranch dips, and tastes great, too!


  • 1 c Yogurt
  • 1 clove Garlic
  • 1 tbsp Tahini
  • Lemon Juice, to taste


  1. In a small bowl, mix ingredients until combined to an even consistency.

Immunity Boosting Foods: Black Pepper and Oregano

Even though black pepper is associated with sneezing, it can help keep them away. The piperine found in high concentrations in black peppercorns, is an anti-inflammatory which helps keep joint swelling down. This particular ingredient also helps to increase bioavailability of nutrients from other foods you eat.

When used fresh, oregano releases an oil that provides both antiviral and anti microbial benefits. Studies have shown this oil to be effective against 30 germs, including staph and e coli. It also helps to combat yeast infections. Try adding some fresh oregano to your pasta or pizza dishes to get these benefits.

To boost your immunity, add a couple of teaspoons of oregano and black pepper to your diet.

Immunity Boosting Foods: Pumpkin

Pumpkin is full of Vitamin A and zinc, two things that are useful for boosting your immune system. Dr. Puma shares a Pumpkin Soup and a pumpkin puree side dish recipe to help you experience all the benefits. Just a single cup of pumpkin per day can help you get all the vitamin A you need.


  • 3 lb pumpkin
  • 3 cups chicken stock
  • 1 onion, chopped
  • 3 garlic cloves, roasted


  1. Preheat the over to 400˚ F.
  2.  Cut the pumpkin in half and roast it for 45 minutes.
  3. Scoop out the seeds and set them aside.
  4. Put the pumpkin into a blender along with the roasted garlic, onion and chicken stock. Mix to your desired consistency.

Dr. Oz’s Pumpkin Puree Side Dish

Looking for a way to get variety in your dinner? Swap mashed sweet potatoes for pumpkin puree!


  • 1 can 100% pumpkin purée
  • 1 tsp cholesterol-lowering spread
  • Pinch of stevia
  • Pinch of cinnamon


  1. Mix all ingredients in a microwave-safe bowl. Heat the mixture in the microwave for about a minute. Let cool and serve.
photo by: RichardBowen

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