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Boost your immunity with foods

Boost your immunity with foods. A rainbow made with fruits and vegetables.

What’s the Idea?

Boost your immunity with foods containing nutrients & vitamins to help fight off infection to stay healthy.

What’s the story

I am a qualified nutritional therapist Dip NT and am passionate about promoting healthier eating.

My role is to encourage people to take responsibility for their health by introducing key foods into their diet to help build immunity.

I have been advising people on dietary changes for several years and have seen some amazing results.

You can do this on your own or use these tips to encourage your whole household to make changes.

People should do this because…?

What you eat is very important when trying to stay healthy.

If you want to boost your immunity with foods, the ones I’m suggesting are particularly good at supporting your body’s immune system and fighting infection.

Small changes in diet can have a massive impact on your health so this short summary and video will give you some ideas to get you started.

Boosting your immune system with foods is particularly important at the moment as you want your immune system to be working the best it can.

How do you do it?

Here’s how to boost your immunity with foods.

First of all, make a list of all the foods mentioned below and either go to the supermarket or order them from an online shop.

You may not be able to get everything at the moment – that’s ok, just get what you can.

If you want to boost your immunity with food, it’s best if you try to incorporate at least some of these items into your diet every week.

That will help build your immunity over time.

I have included some recipe links that will help you with meal ideas.

These are the foods to try to include in your diet:


Fruit #1 – Papaya

Papaya is very high in Vitamin C and also Papain, an enzyme which helps break down protein.

Papain can be used to improve digestion and to treat infections, diarrhoea, and allergies.

It’s also being studied for potential use in cancer and other diseases.

Fruit #2 – Kiwi

Kiwis are high in Vitamin C, as well as folate and potassium.

Your body needs folate to make DNA and other genetic material.

Potassium is one of the most important minerals in the human body.

In fact, it is one of seven essential macrominerals required for life.

Potassium regulates fluid balance and controls the electrical activity of the heart and other muscles.

Fruit #3 – Avocados

(Yes, avocados are a fruit!)

They are a great source of Vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium.

All of these are vital for good health.

They also provide lutein, beta-carotene and omega-3 fatty acids.

Lutein and beta-carotene both help protect your eyes, whilst omega-3 fatty acids help protect your heart and lower your blood pressure.

Fruit #4 – Citrus fruits

By citrus fruits I mean oranges, lemons, limes, clementines, tangerines, etc.

These are all high in Vitamin C which increases the production of white blood cells which your body uses to fight infection.

Fruit #5 – Grapefruit (red or pink)

Again, grapefruit (as a citrus fruit) is high in Vitamins C and A.

However, you should check with your GP before eating it if you are taking medications, as grapefruit can inhibit the uptake of some drugs.


Vegetable #1 – Red bell peppers

You may not realise, but red peppers are really high in Vitamin C – in fact they have twice as much as citrus fruits.

They also contain beta-carotene, which is great for your eyes and skin.

Vegetable #2 – Broccoli

I’m sorry but it’s true – broccoli is really good for you!

It’s high in Vitamins A, C and E and helps to detoxify the liver.

Vegetable #3 – Spinach and other leafy greens

These kinds of vegetables are high in Vitamin C, Potassium and Magnesium (all vital for body function).

Also if you lightly cook spinach it activates Vitamin A.

Vitamin A is important for vision, the immune system and reproduction.

It also helps the heart, lungs, kidneys and other organs work properly.

You should aim to eat spinach or similar 2–3 times per week.


Root #1 – Fresh Garlic

Fresh garlic has a sulphur-containing compound called ‘allicin’ inside the clove which is an antiseptic.

If you’re not keen on garlic in your food, you can chop it into small pieces and swallow it with some water – just like a pill.

It’s particularly good for colds and sore throats.

Root #2 – Fresh Ginger

Ginger is an anti-inflammatory.

Eating it regularly will help protect against low-grade, chronic inflammation, a key risk factor in a host of health problems and several major diseases.

Slice it fresh into some boiling water to make ginger tea.

You can also add lemon and honey.

It’s great for sore throats and nausea.

Root #3 – Turmeric

Turmeric is also an anti-inflammatory.

I recommend using it in freshly squeezed juices or smoothies, or add it to food when cooking.

It’s good to always add some black pepper with Turmeric, as it helps the body absorb the nutrients.

Nuts and seeds

Nuts and Seeds #1 – Raw almonds

Raw almonds are high in Vitamin E which is a fat-soluble vitamin.

That means it’s super-efficient at getting into the body’s systems.

Use almonds as a healthy snack and eat a handful every day.

However, just beware of the calorie intake and ideally avoid the roasted and/or salted variety.

Nuts and Seeds #2 – Sunflower seeds

Sunflowers are a really great way to boost your immunity with food in a low effort way.

They are high in phosphorus, magnesium, B6 and Vitamin E – all really important.

I eat them raw as a snack, sprinkle them onto salads and soups, or blend them into smoothies.

Fermented foods

Fermented foods have had a bit of a resurgence recently which is a good thing.

They are amazingly good for you.

Fermented foods promote the growth and life cycle of good bacteria in your gut (which is effectively your immune system).

Popular fermented foods include:

  • Kefir – a type of yoghurt
  • Kombucha – a drink
  • Kimchi – a Vietnamese pickle
  • Sauerkraut – fermented cabbage
  • Apple Cider Vinegar – the famous ‘ACV’!

With apple cider vinegar, it can be very beneficial to drink a spoonful in a cup of warm water each morning.

Try to buy the organic type if you can.

In addition, introduce Green Tea into your diet.

It’s high in antioxidants which boost immunity, and it’s also a diuretic, which means it helps the body get rid of excess fluid or salt.

Diuretics can help with high blood pressure, heart failure, swollen tissues, and kidney disease.

There are many flavours out there and green tea can be drunk hot or with ice.


Try and eat a rainbow of colours in your diet.

Don’t eat the same things each week – swap out a different piece of fruit or vegetable each week.

If you are on medication please check with your doctor before eating grapefruit.

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