Image: news_apples.jpg

The best foods to boost your immune system

Image: news_apples.jpg


24 March 2022

Apples have forever been known to “keep the doctor away” due to their nutritional benefits including vitamin C and fibre, but there’s lots of other foods you can implement into your daily diet that have been scientifically linked to help support a healthy immune system, the natural way.


Pumpkin seeds
Pumpkin seeds are rich in vitamins and minerals like manganese and vitamin K, both of which are important in helping wounds heal. They also contain zinc, which helps the immune system fight bacteria and viruses.

Yoghurts which have “live and active cultures” help stimulate your immune system to help fight diseases. Greek yoghurt is an example of this and is a great source of Vitamin D which helps regulate the immune system and is thought to boost our body’s natural defences against diseases.

Chicken breasts are a great source of lean protein which helps boost immunity. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients which are helpful for gut healing and immunity.

Red bell peppers
As well as being a power antioxidant, red peppers contain more than 200% of your daily vitamin C intake. They’re also a rich source of beta carotene which keeps your skin and eyes healthy.

Did you know – Vitamin C helps build your immune system and increase white blood cell production to help fight off diseases. Our bodies can’t store or produce vitamin C in the body which is why it needs to be included in your diet on a daily basis.


Spinach is supercharged with vitamin C, lots of anti-oxidants and beta carotene which increase fighting ability of your immune system. Whilst overcooking can reduce the amount of nutrients, light cooking enhances its vitamin A and allows other nutrients to be released.

Green tea
Green Teas are rich in anti-oxidants called Polyphenols. Polyphenols are efficient infection fighters. They protect the body against potential viruses, infections and sickness.

Did you know – unlike vitamin C, vitamin A can be stored in the body and is essential for your health, supporting cell growth, immune function and vision.

Broccoli is full of vitamin A,C and E and it’s a good source of fibre and antioxidants. Extreme overcooking has been known to cause a reduction in the nutrients found in broccoli so it’s always best to cook it as little as possible.


Great source of vitamin E which is key for a healthy immune system. It’s a fat soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.