If you want to stay healthy while you travel, follow this 3-step plan for boosting the immune system.  Your immune system acts as a protective barrier from infections and toxins, and there are certain nutrients that are important for the immune system to function well.  Studies show that when the body does NOT get enough of these nutrients, the immune system produces fewer immune cells and antibodies, which leads to a greater chance of infection and illness. 

We can get more of these nutrients by eating foods that contain high amounts of these nutrients and by taking supplements, like a good multivitamin that contains all of the above nutrients.  My husband and I have been following my 3-Step Immune-Boosting Plan for Healthy Travel for a number of years as we traveled to several developing countries.  We have not gotten sick while traveling since following this plan. 

These important nutrients are:

  • Quality protein
  • Omega-3 fatty acids
  • Vitamin A
  • Vitamin D
  • Folic acid
  • Vitamin B6
  • Vitamin B12
  • Glutamine (an amino acid)
  • Vitamin C
  • Vitamin E
  • Zinc
  • Probiotics
  • Copper
  • Iron
  • Selenium
  • Prebiotics


Step 1 – Eat More Immune-Boosting Foods

At least 2 weeks before travel eat more of the focus foods listed below. Cut back on eating processed/packaged foods. You can use my Detox and Immune-boosting food lists below.

Detox Protein Powerhouses©

Animal Protein Vegetarian Protein
Beef Asparagus
Chicken Broccoli
Cod Cauliflower
Eggs Collard greens
Lamb Crimini mushrooms
Salmon Portobello mushrooms
Sardines Lentils
Scallops Soybeans
Shrimp Spinach
Tuna Tofu
Turkey Yogurt


Primary Elite Foods©

Asparagus Crimini mushrooms Seaweed
Beet greens Portobello mushrooms Shiitake mushrooms
Bell peppers Chickpeas Spinach
Bok Choy Eggs Summer squash
Broccoli Green beans Sweet potatoes
Brussels Sprouts Kale Swiss chard
Cabbage Leeks Tomatoes
Cauliflower Lentils Turnip greens
Chili peppers Mustard greens Winter squash
Collard greens Romaine lettuce  


Step 2 – Take Multivitamins

Take a QUALITY multivitamin that contains the important immune system nutrients.  Extra vitamin C can also be taken—at least 5 GRAMS of vitamin C each day, as well as at least 2000IU/50mcg of vitamin D3 daily.


Step 3 – Drink Miracle Mineral Broth

Make the Miracle Mineral Broth recipe and drink at least 1 cup a day.  This vegetable broth with seaweed is very nutrient-dense and a great-tasting way to boost your nutrition intake!

Following this plan will give your body the nutrients it needs for a healthy immune system.  For recipe suggestions using these Primary Elite Foods©, visit the World's Healthiest Foods website at www.whfoods.org.

Healthy Travels!