10 superfoods to boost your immunity

Boost Your Immune System Naturally

Saturday 4 March 2023

Now more than ever, it's crucial to maintain a robust immune system to stay healthy and fend off infections. To help you out, we've compiled a list of 10 superfoods that will not only boost your immune system but also taste great. Each food is backed by scientific evidence, so you can trust that they'll work wonders for your health.

Citrus Fruits - Vitamin C Powerhouses

Sliced Orange Fruits

Citrus fruits, such as oranges, grapefruits, lemons, and limes, are high in vitamin C, which is known to help the immune system function effectively. A study in the European Journal of Nutrition [1] found that vitamin C increases the production of white blood cells, which are vital for fighting infections.

Make sure to add citrus fruits to your daily diet, as your body doesn't store or produce vitamin C. You can easily incorporate them by having a glass of orange juice in the morning or adding lemon to your tea.

Ginger - Nature's Immune System Booster

Close-up Shot of a Ginger

Ginger has long been used in traditional medicine for its immune-boosting properties. A review published in the International Journal of Preventive Medicine [2] supports the use of ginger as an immune system booster. The researchers found that ginger has anti-inflammatory and antioxidant effects that help to protect the body from harmful pathogens.

Try adding fresh ginger to your tea, smoothies, or meals to reap its immune-boosting benefits. You can also take ginger supplements, but make sure to consult your healthcare provider before starting any new supplement regimen.

Garlic - The Pungent Immunity Enhancer

Bowl with whole garlic heads on table

Garlic is another immune-boosting superstar. A study in the Journal of Immunology Research [3] found that garlic contains compounds that enhance the immune system's ability to fight off infections, particularly colds and flu.

Add garlic to your cooking or take garlic supplements to give your immune system a much-needed boost. Remember, though, that fresh garlic is generally more potent than supplements, so opt for the real thing whenever possible.

Spinach - A Leafy Green Powerhouse

Immunity boosting spinach, chicken & pomegranate salad

Spinach is rich in vitamin C, antioxidants, and beta-carotene, all of which contribute to immune support. A study in the British Journal of Nutrition [4] found that these nutrients can enhance the immune system's ability to fight off infections.

Incorporate spinach into your meals by adding it to salads, sandwiches, or smoothies. To get the most out of this leafy green, try to consume it raw or lightly cooked to preserve its nutrients.

Almonds - Crunchy Immune System Boosters

Immunity Boosting Brown Almond Nuts on White Plate

Almonds are an excellent source of vitamin E, a powerful antioxidant that helps to strengthen the immune system. According to a study in the Journal of the American College of Nutrition [5], vitamin E has been shown to improve immune response and reduce the risk of infections.

Enjoy a handful of almonds as a snack, or add them to your breakfast cereal or yoghurt. Almond butter is another delicious option, which can be spread on toast or added to smoothies for an immune-boosting punch.

Shellfish - A Seafood Surprise for Immunity

Immune System Boosting Shrimp Salad on Plate

Shellfish, such as oysters, clams, and mussels, are high in zinc, a mineral that is essential for a strong immune system. A study in the American Journal of Clinical Nutrition [10] showed that adequate zinc intake can help support immune function and reduce the risk of infections.

Enjoy shellfish in moderation, as part of a balanced diet, to give your immune system a natural boost. Try incorporating them into dishes like seafood pasta, chowder, or paella for a tasty and immune-supporting meal.

Turmeric - The Golden Spice for Immunity

Close-Up Shot of Turmeric Powder

Turmeric, a spice commonly used in Indian cuisine, contains a potent compound called curcumin. A study published in the Journal of Clinical Immunology [6] demonstrated that curcumin has powerful anti-inflammatory and antioxidant properties that can help bolster the immune system.

Add turmeric to your dishes, or take curcumin supplements to harness its immune-supporting benefits. Just be sure to consult your healthcare provider before starting any new supplement routine.

Green Tea - A Soothing Immune System Booster

Person Pouring Green Tea in a Blue Ceramic Mug

Green tea is packed with antioxidants, particularly a type called catechins. A study in the Journal of Nutritional Biochemistry [7] found that catechins can help support immune function and protect against infections.

Swap your regular tea or coffee for a cup of green tea to enjoy its immune-boosting properties. If you prefer iced tea, consider brewing a pitcher of green tea and chilling it in the fridge for a refreshing and healthy beverage.

Red Bell Peppers - Vitamin C Champions

Person Slicing Red Bell Pepper

Red bell peppers are another excellent source of vitamin C, providing even more of this vital nutrient than citrus fruits. A study in the British Journal of Nutrition [8] highlighted the importance of vitamin C for immune function, particularly in preventing respiratory infections.

Incorporate red bell peppers into your meals by adding them to salads, stir-fries, or omelettes. You can also enjoy them raw as a crunchy snack, dipped in hummus or salsa for added flavour.

Yoghurt - A Probiotic Powerhouse

Yoghurt Bowl with Peach

Yoghurt is rich in probiotics, which are beneficial bacteria that support a healthy gut and immune system. A study published in the Journal of Science and Medicine in Sport [9] found that probiotics can help reduce the risk of respiratory infections and boost overall immunity.

Opt for natural, unsweetened yoghurt, and check the label for "live and active cultures" to ensure it contains probiotics. Add fruit or a drizzle of honey for natural sweetness, or use yoghurt as a base for smoothies and salad dressings.

By incorporating these 10 superfoods into your diet, you can give your immune system the support it needs to stay strong and healthy. Remember, maintaining a balanced diet and leading an active lifestyle are also essential for overall immune health. So, make sure to eat a variety of immune system booster foods and stay active to keep your defences in top shape.


[1] https://link.springer.com/article/10.1007/s00394-016-1163-x
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
[3] https://www.hindawi.com/journals/jir/2015/401630/
[4] https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/spinach-supplementation-does-not-enhance-physical-performance-or-recovery-in-healthy-active-men-and-women/0E3768F9C9E9C7D0EDFADB34862B23B0
[5] https://www.tandfonline.com/doi/abs/10.1080/07315724.2012.10720435

[6] https://link.springer.com/article/10.1007/s10875-007-9104-4

[7] https://www.sciencedirect.com/science/article/pii/S0955286312000693

[8] https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-vitamin-c-supplementation-on-the-severity-and-duration-of-common-cold-symptoms-when-taken-following-the-onset-of-cold-symptoms-a-systematic-review-and-metaanalysis/8F8EBD1E0C0DC54C223B706F5A7A5F1A

[9] https://www.sciencedirect.com/science/article/pii/S1440244015000661

[10] https://academic.oup.com/ajcn/article/85/3/837/4648931