17 immune-boosting foods to keep you strong
Words by Gail Shortland
Winter colds and flu can take a toll, but eating the right foods gives your immune system a natural boost. From everyday fruits and vegetables to powerful spices and proteins, these nutrient-packed options help your body fight off illness, without relying on supplements.
1. Citrus fruits
Oranges, lemons, grapefruits, and tangerines are packed with vitamin C, which helps produce infection-fighting white blood cells. Start your day with a citrus boost to stay energised and supported.
2. Red bell peppers
Red bell peppers have twice as much vitamin C as oranges and are full of beta-carotene, which supports healthy skin, which is your first line of defence against germs.
3. Broccoli
Broccoli is loaded with vitamins A, C, and E, plus sulforaphane, a compound that boosts detoxification enzymes. Steam lightly to preserve nutrients while keeping it crisp and powerful.
4. Garlic
Garlic’s allicin compound is antiviral and antibacterial, helping reduce the severity and frequency of colds. Add it to soups, stir-fries, or dressings for a flavourful immune lift.
5. Ginger
Ginger fights inflammation and oxidative stress, helping your body respond to infections. Try it in teas, smoothies, or roasted dishes.
6. Spinach
Packed with vitamins C, A, and folate, spinach strengthens immune cells. Light cooking releases vitamin A, while raw leaves preserve vitamin C for maximum benefit.
7. Yoghurt
Live-culture yoghurt contains probiotics that support gut health, where many immune cells live. A daily serving helps your body respond efficiently to pathogens.
8. Almonds
Rich in vitamin E, almonds help T-cells function properly. A small handful each day protects cells from oxidative stress and supports overall immunity.
9. Turmeric
The curcumin in turmeric reduces inflammation and boosts immune responses. Add it to soups, curries, or warm milk for an easy daily dose.
10. Green tea
Green tea contains EGCG, a powerful antioxidant that strengthens immune function. Sip daily to combine hydration with a subtle health boost.
11. Papaya
Papaya is packed with vitamin C, vitamin A, and folate. Its digestive enzymes may help reduce inflammation and support gut health, complementing your immune system.
12. Kiwi
Kiwi provides vitamin C, potassium, folate, and vitamin K. Its antioxidants help protect cells and keep your body ready to fight infections.
13. Poultry
Chicken and turkey are rich in vitamin B6, essential for immune cell function. Chicken soup also offers amino acids that support respiratory health.
14. Sunflower seeds
High in vitamin E, magnesium, and selenium, sunflower seeds support immune health and protect cells from damage. Sprinkle them on salads or enjoy as a snack.
15. Shellfish
Oysters, crab, and mussels are packed with zinc, crucial for developing and activating immune cells. Including seafood occasionally helps maintain strong defences.
16. Mushrooms
Shiitake, maitake, and reishi mushrooms contain beta-glucans, which modulate the immune system. They also provide vitamin D, supporting immune signalling.
17. Sweet potatoes
Full of beta-carotene, sweet potatoes convert to vitamin A in the body, maintaining healthy mucous membranes that block germs from entering your system.
Photos: Getty
