15 foods that can help boost your immune system

1. Ginger 

This is one of those foods many turn to when sick. Ginger may help reduce inflammation which is why it is commonly used for a sore throat or other inflammation-related illnesses. Ginger may also help with nausea. Many commonly know ginger to be used in sweet desserts. 

2. Spinach

Spinach is not only packed with vitamin C but is also full of numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune system. Spinach is best when cooked as little as possible, so it can retain its nutrients. 

3. Yoghurt

When looking at yoghurts, look for ‘live and active cultures’ when reading the label. These cultures may help stimulate the immune system to fight disease. Try plain yoghurt over those with added flavours and sugars. You can always add natural sweeteners, like fruit and honey. Yoghurt can be a great source of vitamin D and this vitamin helps regulate the immune system as well as being able to boost the body's natural ability to defend itself against disease. 

4. Red bell peppers

Did you know that ounce for ounce a red bell pepper contains 3 times as much vitamin C as a Florida orange? Red peppers are also rich in beta-carotene. On top of boosting the immune system, vitamin C is also important for maintaining skin health. Beta Carotene is converted into vitamin A by the body which helps keep eyes and skin healthy.

5. Sunflower seeds

Vitamins B-6, vitamin E, magnesium and phosphorus as well as other nutrients can be found in sunflower seeds. Vitamin E is important for maintaining and regulating a healthy immune system. Avocados and dark leafy greens are also high in vitamin E. 

6. Turmeric

Many will know this one as a key ingredient for curries. However, it has also been used for many years as an anti-inflammatory. The high concentration of curcumin (which is what makes turmeric bright yellow), has been found to reduce the onset of muscle soreness. This spice is also showing promising results regarding its ability to boost the immune system, however, more research is needed. 

7. Citrus fruit

After catching a cold most people turn to vitamin C, which makes sense as it helps build your immune system. Vitamin C is thought to increase the production of white blood cells which are key to fighting infections. With almost all citrus fruits being high in vitamin C you have a variety to choose from: grapefruit, oranges, lemons, limes, tangerines, and clementines are a few examples. Remember your body doesn't store vitamin C so it needs it daily for continued health.

 
8. Garlic

This food adds a little zing to your meals and is a must-have for your health. The immune-boosting properties of garlic appear to come from its sulphur-containing compounds such as allicin. 

9. Green tea

Flavonoids (a type of antioxidant) are found in abundance in green and black teas. Green tea is full of epigallocatechin (EGCG). Studies have found that EGCG can enhance immune function. Black tea goes through a fermentation process resulting in most of the EGCG being lost, while green tea is steamed, preserving the EGCG.

10. Kiwi

These are another fruit full of essential nutrients including vitamin C, vitamin K, folate and potassium. Vitamin C helps boost the body's white blood cells to fight infection and the other nutrients help to keep the body functioning properly. 

11. Poultry

Chicken soup is something that is often suggested when sick and it may help to lower inflammation, which improves the symptoms of a cold. Chicken and turkey are high in vitamin B-6, which plays an important role in chemical reactions in the body. It is also key for the formation of new and healthy red blood cells. 

12. Shellfish

This one might never have crossed your mind to help with a healthy immune system but shellfish is packed with Zinc, and it is important so our immune cells can function correctly. Types of shellfish which are high in zinc are lobster, crab, mussels, and oysters. 

13. Papaya

Did you know you can find double the amount of the daily recommended intake of vitamin C in a single medium-sized Papaya? Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. You will also find magnesium, folate and potassium in Papayas, which is beneficial to your overall health.

14. Broccoli

This vegetable is packed with vitamins A, C & E, as well as fibre and many other antioxidants. Did you know the key to keeping its benefits intact is with minimal cooking or no cooking at all? Steaming is the best way to keep nutrients in your food.  

15. Almonds

Vitamin E tends to be overlooked for vitamin C when thinking of preventing or fighting off colds. However, Vitamin E is key to a healthy immune system. Being a fat-soluble vitamin it requires fat to be absorbed. Nuts such as almonds are packed with vitamin E as well as having healthy fats.