10 Foods To Boost Your Immune System

Food not only tastes great but there are plenty of vitamins and minerals we get from certain foods that allow our body to function optimally and fight off colds and infections. We've prepared a short list of immune boosting foods to add to your quarantine list if you haven't already.

Citrus fruits


Squeeze some Vitamin C into your diet by adding citrus fruits such as oranges, grapefruits, and lemons. Vitamin C encourages the production of white blood cells which is imperative in fighting off infection. The body does not produce or store Vitamin C so a daily intake is recommended for continued health. Start your morning with some lemon and water.


Blueberries contain flavonoids which is a type of antioxidant that can help reduce damage to cells and boost your immune system. Blueberries also have plenty of vitamins, including vitamin C, vitamin A, and potassium. Great to eat as an afternoon snack or to add into your morning smoothie or porridge/cereal. 


Broccoli is indeed a superfood that's packed with vitamins A, C, and E, antioxidants, and fibre. A great staple vegetable for any household and also great to boost your immune system. 

Green tea

Although Green Tea is not a food, it has powerful antioxidant properties and contains a substance known as catechin which helps maintain your immune system.

Green tea is also a good source of the amino acid L-theanine, which may aid in the production of germ-fighting compounds in your T-cells.

Have a hot cup of green tea with some honey in the morning instead of your morning coffee, green tea's natural caffeine will get you up.


These green leaves of goodness contain essential nutrients and antioxidants include Vitamin C & E, flavonoids, and carotenoids which helps support the immune system. Add spinach to your smoothies, avocado toast, omelettes, and just about any meal. 

Capsicum (Red bell pepper)

Packed with vitamin C without the sugar, capsicum is a great vegetable to add into your diet. Remember Vitamin C is important when it comes to your body fighting off a virus. 


Almonds are not only a delicious snack but they are another excellent source of vitamin E, calcium, iron, magnesium, and fibre. 

Half a cup of almonds provides your daily recommended amount of vitamin E which is important in regulating and maintaining immune system function.


You'll find garlic in most cuisines around the world and early civilisations recognised its value in fighting infections. Garlic’s immune-boosting properties is said to be related to the heavy concentration of sulfur-containing compounds, such as allicin.

So what are you waiting for? Add it into that pasta or rice you bought.


More vitamin C for you... you can get 224% percent of your daily intake of Vitamin C from one papaya. As well as being delicious it also contains essential B vitamins, folate, and potassium. 



Nutrition benefits of mushrooms include the ability to keep your immune system strong and ready to combat many diseases by providing important vitamins such as Vitamin D, minerals and enzymes. 

Add some into your dinner and reap the benefits. 


These are only some of the many foods that contain immune boosting properties. During this time of uncertainty ensure to fuel your body with nourishing foods, exercise daily, and take care of your mental health.


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