Feeding your body certain food can help keep your immune system strong!

Everyday preventive measures—such as handwashing and good hygiene—can go a long way in reducing your risk for viruses, bacteria, and other pathogens. However, maintaining a healthy diet and good lifestyle habits are also essential to boosting the body’s natural defences!

If you are looking for ways to boost your immunity, try out the 12 foods that have been listed below!


boost your immunity

1. Almond

When it comes to fighting off colds, Vitamin C usually comes to our mind first before Vitamin E. But did you know that Vitamin E is also a key to maintaining a healthy immune system. Vitamin E is a fat-soluble, this means that it needs the presence of fats to be absorbed properly. Almonds are some of the nuts that are packed with healthy fats! By consuming 1/2 a cup of almond (46 pieces), your body will be provided up to 100% of the recommended intake of Vitamin E!


boost your immunity

2. Bell Pepper

Fun Fact: Did you know that red bell peppers contain roughly 3 times more Vitamin C as compared to oranges?

As we all know Vitamin C is a powerful antioxidant that is great for getting rid of the flu bug, it is also essential for preventing them too. Consumption of Vitamin C increases the production of white blood cells and antibodies. These help to fight against infection.

Try it out by chopping them into your salad for that immune-boost!


boost your immunity

3. Berries

Rich in Vitamin C and bioflavonoids, Berries are great as antioxidants and helps prevent injury to cells.

Consumption of 1 cup of strawberries contains approximately 100 mg of Vitamin C. Dark berries such as blueberries are also especially high in bioflavonoids. For an optimal immune system boosting effect, eat a bowl of mixed berries, or vary the berries you eat day-to-day.


boost your immunity

4. Broccoli

One of the broccoli’s biggest advantages is its nutrient content. Broccoli is a nutritional powerhouse packed with vitamins A, C, and E, as well as many other antioxidants and fibre, broccoli is one of the healthiest vegetables you can put on your table.


boost your immunity

5. Citrus Fruits

Citrus Fruits are a common source of Vitamin C which many people turn to when they catch a cold. Vitamin C is a key fighter against infections as it helps build up the immunity and increase the production of white blood cells. As our body is unable to produce or store Vitamin C, daily consumption is essential for good health!

Most citrus fruits contain high Vitamin C with many varieties to choose from such as orange, tangerine, lemon, lime, clementine, grapefruit and many more. Simply add a squeeze of it to the meal you consume!


6. Chia Seeds

Chia Seeds are known for their medicinal properties back in the ancient Aztecs and Mayans and were used to treat colds and flu. Chia Seeds contain significant amounts of nutrients – including vitamin C, certain flavonols, vitamin E, lignin and phenolic acids – known to boost the immune system with powerful antioxidants.


7. Garlic

 One of the most common foods found in our dishes will be garlic. It adds not only an extra zing in your food, but it is also something that should not be left out from your diet. Early civilizations have recognized its value in fighting infections. According to the National Center for Complementary and Integrative HealthTrusted Source, garlic has other benefits such as lowering blood pressure and slowing down hardening of the arteries. The immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.


8. Kiwi

Kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while Kiwi’s other nutrients keep the rest of your body functioning properly.



9. Papaya

Like the Kiwi, Papaya is another fruit loaded with vitamin C. A single Papaya contains 224% of the daily recommended amount of Vitamin C. These bright orange fruit also contains a digestive enzyme called papain that has anti-inflammatory effects.

Papaya also contains potassium, B vitamins, and folate, all of which are beneficial to your overall health.


10. Fatty Fish

Our cardiovascular health benefits greatly from a dose of omega-3 fatty acids, but that’s not the only benefit we get from consuming them. Fish such as tuna and salmon that contains omega-3 fatty acids, helps to control inflammation in your body. It’s important to consume inflammation-fighting foods on a regular basis, but especially when you’re feeling under the weather.

Why is that so? That is because chronic inflammation can weaken and disrupt the function of your immune system.


11. Yoghurt

Want to get a natural source of probiotics, Yoghurt is your go-to for “good bacteria” that live in your gut! Good gut health has been linked to boosting immunity, better sleep, good digestion —  and many more. The probiotics found in yoghurt help to keep our intestinal tracts free of disease-causing bacteria and germs. Studies have also found that increased yoghurt intake may improve our body’s immune response.

When choosing yoghurts, try to avoid those with a heavily sweetened variety.


12. Sunflower Seeds

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamin B-6. They’re also incredibly high in vitamin E, a powerful antioxidant.

Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.




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