Which are the best foods to boost your immune system? Making small changes to your diet can do wonders for your body and its resilience. So that’s why we’ve created a simple guide to the delicious foods worth incorporating into your lifestyle on a weekly basis. Because having a nutritious, vitamin-rich diet will help to keep you to stay fit and healthy, year-round! Boost your immune system in seven easy steps.
Fresh, delicious, and summery, oranges are brilliant for your immune system because of all their vitamins. They’re well known for being high in vitamin C, which is one of the most essential vitamins for a healthy diet. Vitamin C is essential because it helps us to avoid the common cold, even in a cold weather environment. Finish a workout with some orange slices, or start your day with some freshly squeezed OJ.
Yoghurt is a brilliant food to improve your immune system, because it’s full of probiotics. Probiotics are good bacteria that help your body to fight off sickness. Yoghurt is easy to incorporate into your diet, and it can be enjoyed as either a breakfast food (on top of granola, for example) or alongside savoury food, like a spicy curry.
Often recommended by doctors, ginger is great for boosting your immune system, because it is a strong anti-inflammatory. Inflammation is bad for the body, and that's why drinking ginger tea or throwing minced ginger into your stir fry will help to counter any inflamation. Add a dash of honey to your ginger tea for a delicious, healthy drink.
Kale is one of the best foods to support your immune system, because it is incredibly nutrient-rich. Kale contains high leves of vitamin C, as well as vitamin E, which helps your body to fight infection. Kale also contains folate, another vitamin which boosts your immune system. Garnish your next meal with kale microgreens—grow these at at home using your ingarden.
Just like oranges, tomatoes are juicy and full of vitamin C. Their rich vitamin content supports your immune system, and that helps to keep you healthy year-round. Tomatoes should be enjoyed year round, not just because of their vitamin content, but also because taste delicious in so many dishes. Tomato juice is another way to boost your immune system because of its impressively high vitamin content.
Sweet, juicy, and full of antioxidants, blueberries are a delicious addition to your diet. Antioxidants help your body to fight off common colds and coughs. Adding blueberries to your next fruit smoothie will add color and nutrition. Start your day in the best possible way, with a bowl of yoghurt and granola, topped with blueberries.
Spinach is the ultimate food to improve your immune system, because is packed with iron, fiber, and vitamin C. That combo gives spinach superfood status and first place in our guide. Spinach is versatile—try steaming it with garlic, or adding it to your next curry.