3 Great Breakfasts for Your Immune System

Healthy breakfasts should include plenty of vitamins, minerals, and antioxidants to help you start your day with lots of energy.
3 Great Breakfasts for Your Immune System
Valeria Sabater

Written and verified by psychologist Valeria Sabater.

Last update: 27 May, 2022

There are times when the body’s natural defenses are somewhat lower than normal. During the wintertime, periods of stress, illness or recovery from surgery – all these situations make the immune system weaker and more vulnerable. So why not start out every day with one of these great breakfasts for your immune system?

Breakfasts for your immune system


Oatmeal and eggs

  • Fresh lemon juice with a tablespoon of honey
  • A bowl of oatmeal with walnuts and grapes
  • Scrambled eggs with garlic

Why is it healthy?

This is the first of our breakfasts for your immune system. Trust us, you’ll love it, and there’s no doubt it’ll give your body a good infusion of natural defenses. How? It’s simple. By starting your day with fresh lemon juice and honey you’re giving your body a treasure trove of vitamins and minerals – no one can argue about that. Because the whole meal is rich in vitamins and antioxidants, it helps cleanse the body from within and protects against a whole host of diseases.

Honey is a natural curative agent that boosts the immune system. It’s an essential ingredient for taking care of your health nowadays. Try to find honey that’s as natural as possible and without any added sugars.

And what about the oatmeal? You already know that oats are a superfood. They’re rich in vitamin B, a staple for improving cellular function – especially the cells that fight viruses and bacteria and, in essence, protect you. Always remember that oatmeal is an excellent choice for breakfast.

Scrambled eggs or an omelet made with garlic is another healthy and delicious choice. Just use one egg and two cloves of garlic. Remember that eggs contain a lot of lean protein, which gives you energy and the ability to start your day off with energy. Combined with garlic you have a great boost for your defense system. Garlic is a natural antibiotic that fights infections, viruses, and bacteria. So just try this simple breakfast, and enjoy!

A breakfast of yogurt and fruit

Yogurt, tea and fruit

  • Tea made with eucalyptus and honey
  • A bowl of Greek yogurt with oats, berries, and nuts
  • Grapefruit juice

Why is it healthy?

Why should you start your day off with a tea made of eucalyptus? This leaf contains a lot of properties that increase your body’s natural defenses to protect against colds or the flu.

It’s a great option for those times when the seasons are changing, or when you’re feeling a bit weaker than usual. Combined with honey, you’ll have a tea that’s ideal for those really cold mornings when you have to get up early and go to work.

With respect to Greek yogurt, we’ve talked about its benefits on other occasions. It has the lowest lactose content of any kind of yogurt, and yet packs more calcium than a glass of milk.

Fermented dairy products are much better for the immune system, in addition to providing the good bacteria that flourish in your intestines. You also avoid the annoyance of constipation that’s associated with regular dairy products and it improves your overall digestion.

By adding in oats, nuts, and berries you get extra vitamins and antioxidants. Walnuts and almonds will give you zinc and magnesium, which further improve your immune system function.

And what about grapefruit juice? It’s excellent for your health, a natural remedy that boosts your defenses and prevents infection. In fact, grapefruit juice is often extracted to develop drugs to treat vaginal infections. And would you like to learn one more secret?

When you pick out a grapefruit with deeper colored fruit, you’re actually getting more antioxidants, which are important for fighting cancer and raising your natural defenses. Don’t think twice about adding it to your meals.

A power breakfast

A glass of beetroot juice
  • Green apple and beet juice
  • Scrambled eggs with spinach

Why is it healthy?

Well, as you’ve probably already guessed, this breakfast packs a lot of energy. You’ll increase your intake of iron, B vitamins, and vitamin C. In addition to that, it’s very healthy and delicious. This complex of nutrients significantly raises your defenses and gives you lots of protein, strengthening the immune system.

It’s easy to do and fast if you have a good blender or a juicer to extract the juice from your vegetables. There’s no need to peel the apple, because pectin has its own health benefits. Add a cup of water to your juice to make it easier to drink, and this will ensure your beverage is as delicious as it is healthy.

By also starting your day with eggs and spinach, you’ll notice a difference in how much energy you have to start the day. A good dose of iron helps fight against anemia, weakness, or those classic morning headaches that you sometimes have when you wake up.

Don’t be afraid to get up a little earlier to make these delicious breakfasts for your immune system. Your body’s defenses will notice it, and you will too!

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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  • Dow, C. A., Going, S. B., Chow, H. H. S., Patil, B. S., & Thomson, C. A. (2012). The effects of daily consumption of grapefruit on body weight, lipids, and blood pressure in healthy, overweight adults. Metabolism: Clinical and Experimental. https://doi.org/10.1016/j.metabol.2011.12.004
  • Clifford, T., Howatson, G., West, D. J., & Stevenson, E. J. (2015). The potential benefits of red beetroot supplementation in health and disease. In Nutrients. https://doi.org/10.3390/nu7042801
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This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.