19 / JULY / 2023

Your immune system is your body’s defense mechanism against pathogens, viruses, and other harmful invaders. 

Keeping it strong and resilient is crucial for maintaining optimal health and well-being. One effective way to support your immune system is by incorporating immune-boosting foods into your daily diet. 

These foods are rich in essential nutrients, antioxidants, and bioactive compounds that can strengthen your immune response and help protect against illnesses. 

Below are a variety of immune-boosting foods that can provide a natural and delicious way to fortify your immune system. Whether you’re looking to ward off seasonal colds, enhance your overall immune health, or simply give your body a nutrient-packed boost, these foods will nourish and empower your body’s defense system.


  1. Citrus fruits (e.g., oranges, grapefruits, lemons): rich in vitamin C, which enhances immune cell function and supports the production of antibodies.
  2. Berries (e.g., strawberries, blueberries, raspberries): packed with antioxidants like vitamin C and flavonoids, which help protect immune cells from oxidative damage.
  3. Leafy greens (e.g., spinach, kale, Swiss chard): abundant in vitamins A, C, and E, as well as antioxidants and fibre, all of which support immune function.
  4. Capsicums: high in vitamin C and antioxidants, making them excellent for immune support and reducing inflammation.
  5. Garlic: contains allicin, a compound that has antimicrobial and immune-enhancing properties, helping to strengthen the immune response.
  6. Ginger: possesses anti-inflammatory and antioxidant properties, which can support the immune system and help reduce inflammation.
  7. Turmeric: contains curcumin, a potent antioxidant and anti-inflammatory compound that may help enhance immune function.
  8. Kiwifruit: packed with vitamin C, vitamin E, and antioxidants, making it a great addition to support immune function and protect against oxidative stress.
  9. Almonds: Almonds are a source of vitamin E, an antioxidant that helps protect immune cells from oxidative damage.
  10. Sunflower seeds: Sunflower seeds are rich in vitamin E, selenium, and zinc, all of which play important roles in supporting immune function.
  11. Green tea: Green tea contains flavonoids, antioxidants, and catechins that can boost immune function and reduce inflammation.
  12. Salmon: Salmon is a great source of omega-3 fatty acids, which have anti-inflammatory properties and support immune cell function.
  13. Mushrooms (e.g., shiitake, maitake, reishi): Certain mushrooms have immune-enhancing properties and contain beta-glucans that can stimulate immune responses.
  14. Probiotic-rich foods (e.g., sauerkraut, kefir, kimchi, yoghurt, miso): Probiotics help maintain a healthy gut microbiome, which supports immune function and reduces inflammation.
  15. Bone broth/chicken soup: contains various nutrients, including vitamins A and C, zinc, and protein, which can support immune health and ease symptoms of illness.


Share with me in the comments below which of the above foods you’ll be adding more of into your diet to support your immune system during the winter season.

Yours in Health & Happiness, 
Sheree xo