Foods that are Good for the Immune System

Foods that are Good for the Immune System

Did you know that having a strong immune system is one of the ways to help prevent infections?  If you’re wondering how to boost your immune system here are a couple of ways you can do it; on top of being mindful of the food, you eat. t’s more than just having a healthy diet, it’s knowing what are specific foods that actually boost your immune system. So, if you are ready to take a step to strengthen your immune system, then get your pen and paper because we’ll be preparing a grocery list of the foods you should be adding to your meal plans.


Head over to the seafood section and look for shellfish. Certain types of shellfish are rich in Zinc which is needed for our immune cells to function properly. These types of shellfish include crab, clams, mussels, and lobster.  You can also take our Gutsy product, as it is high in Zinc!


Now it’s time to go to the meats section and get some delicious poultry products! Chicken and turkey are both high in Vitamin B-6 which is essential to many chemical reactions in the body and is vital for the formation of new red blood cells. Also, chicken soup is not just a feel-good food when you are sick: it also helps improve the symptoms of cold and protects you from getting sick. Lastly, broth made by boiling chicken has nutrients that help gut healing and immunity. Bone broth is super healthy and can help fight off seasonal bugs and flus.

Citrus Fruits

The fruit section also offers certain types of fruits that are good for the immune system. Citrus fruits are high in Vitamin C which increases the production of white blood cells. That’s why people turn to Vitamin C when they have a cold. Our bodies don’t produce Vitamin C, so the intake of foods rich in Vitamin C like citrus fruits is needed for continued health.  You can never have enough Vitamin C – it’s physically impossible to take too much!


Another fruit rich in Vitamin C is papaya. Papaya contains 224 percent of daily recommended amount of vitamin C. A papaya also has a digestive enzyme that has anti-inflammatory properties. Papayas also contain potassium and B-vitamins which are essential to our overall health.  Add this to your morning smoothies or add to a bowl of yogurt for an easy way to boost your Vitamin C intake.


Like papayas, Kiwis are also rich in essential nutrients like potassium, Vitamin K and Vitamin C.  Kiwifruits are delicious and easy to add to any breakfast or dessert too.

Red Bell Peppers

Another fruit (and yes, it’s a fruit) that is packed with Vitamin C is the red bell pepper. It even has twice as much vitamin C as citrus fruits! It is also rich in beta-carotene which keeps your eyes and skin healthy.


Garlic is one of, if not the most popular ingredient in every dish. It’s also one of those foods that you don’t want to enjoy by yourself – your partner should be a garlic lover too if you want a happy marriage!  Garlic helps lower blood pressure and slows down the hardening of the arteries. It also has sulfur-containing compounds that have immune-boosting properties.


Broccoli is super rich in vitamins and minerals. It is said to be one of the healthiest vegetables. It is packed with vitamins A, C, and E as well as antioxidants and fiber. Nutrients are preserved when it is cooked as light as possible; lightly steaming your veggies is ideal.


Ginger is another food that people turn to when they’re sick. Ginger has anti-inflammatory properties that help fight diseases.  Ginger is great in drinks, curries and is packed full of its signature flavour.


Spinach is another vegetable rich in Vitamin C. It also has antioxidants and beta carotene which has anti-infective properties. Light cooking enhances its Vitamin A and other nutrients.  Frozen spinach is super easy to add to any meal as it’s a great and healthy addition to most dishes!


Want a healthy snack with a big crunch? Aside from Vitamin C, Vitamin E is another key vitamin for a healthy immune system. It is a fat-soluble vitamin (i.e. requires fat to be absorbed properly), and nuts such as almonds have Vitamin E and healthy fats.  Make it almonds next time you’re craving that crunchy snack!

Sunflower Seeds

Small as they may seem but sunflower seeds are rich in nutrients such as Phosphorus, Magnesium, and Vitamin B-6. Moreover, they’re rich in Vitamin E which is a powerful antioxidant. It is essential in maintaining immune system function.

Green Tea

Green and black tea are rich in antioxidants, but green tea has more epigallocatechin gallate, or EGCG, another antioxidant. It has shown to enhance immune function. Green tea is steamed, not fermented so EGCG is preserved. Green tea is also a source of an amino acid called L-theanine which helps in the production of germ-fighting compounds in the T-cells (cells in your immune system).


Yoghurt is very beneficial for our health as they have probiotics that assist with gut health.  Not all yoghurts are made equal however, so picking the Yoghurts with live and active cultures stimulate your immune system to fight diseases. Plain yoghurts such as Greek Yoghurt are recommended, but if you find it too plain, you can add fruits to it (we suggest kiwifruit or papaya, right?). Yoghurt is also rich in Vitamin D which helps regulate the immune system and boosts the body’s natural defences against diseases.


Last but not least, our favourite spice: Turmeric has curcumin which is a potent immunomodulatory agent that regulates the activation of many pathogens. Curcumin can also control the expression of many proinflammatory cytokines and chemokines, through inactivation of the transcription factor NF-kappaB. Even at low doses, curcumin can improve antibody responses. All-in-all, Turmeric is shown to boost your immune system because it manifests important antioxidant activities in the body such as anti-bacterial, antiviral and antifungal properties. Turmeric Australia offers Organic Turmeric Capsules which is mixed with black pepper for easy absorption to the body.

This is the most important time in our lives to ensure we have a strong immune system to keep us from being infected by coronavirus. Good thing there are several natural remedies to boost our immune system. Consuming the right food can go a long way when it comes to keeping your immune system healthy, so make sure you have taken note of the foods listed above, and stock up on these foods in your kitchen.

Thank you for reading and please let us know what you thought in the comments section!

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