Immune system boosting foods

Superfoods = super you!

Ironically, this World Health Day found us acclimatising to social distancing and lockdown in the midst of a global pandemic! Everyone is focusing on staying well and one of the best ways to do this is to boost your immune system through exercise and what you eat. 

But we've also pulled together a list of superfoods and superfood recipes with immune system boosting properties so you can eat well too. Of course, these can't stop you contracting Covid-19, but they can help prepare your body for fighting it, so consider how you can add some of these into your diet.

What are the best superfoods for your immune system?

Vitamin C – Foods to think of here are raw apples, carrots, lemons, oranges, broccoli, spinach, sweet potatoes, bell peppers, kiwi, papaya and more. Focus on eating whole foods as juicing makes for a huge nutrient loss, as does overcooking of vegetables.

Zinc – Foods rich in zinc include red meats, shellfish, eggs, nuts, wholegrains, chickpeas, lentils, beans.

Ginger – An antioxidant believed to fight off cold and flu symptoms, combat nausea, stimulate defensive responses in the upper respiratory tract and help the body fend off infections. It's full of iron, zinc, calcium and magnesium. 

Fermented foods – These encourage the growth of good bacteria in your gut and when their levels are high, so are your immune levels, defending you from viral infections. Think about adding sauerkraut, miso, kefir and kimchi to your diet. With sauerkraut it is best to make your own as shop bought is likely to contain sugar, and the heat of pasteurising it will kill off the good bacteria that you need.

Recipes to boost your immune system

See below for some immune boosting recipes:

Homemade sauerkraut


Whatever you have in your fridge and store cupboard, we're sure you're feeling the need to be creative and resourceful with the ingredients you have. We’ve included links to a couple of recipe generators below that should help you to make the most of what you have and consider ingredient substitutes if you are running low on certain items.

Food Network's recipe generator


Share your culinary triumphs with us on social media using #NoPlacesLikeHome and stay safe during these uncertain times.

Photo by Heather Gill on Unsplash

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