15 immune-boosting foods to help keep you healthy

Keeping yourself fit and healthy starts with what you eat. Whilst this doesn’t mean that you will be 100% immune to viruses or infection, making sure you eat well, stay active, and get enough sleep can all help to strengthen your immunity. So, we thought we’d put together a list of the top 15 immune-boosting foods that can help keep viruses at bay.


Though these are small, they are certainly mighty. Packed full of nutrition and sweet to taste, these are named as a superfood for a reason. They are heralded for the antioxidants they contain which, according to research, can help your body ward off common colds. Add them to a smoothie, to your muesli, or just pop them in your mouth one at a time. 

Dark chocolate

Whenever we hear the word chocolate praised for being healthy, we rejoice. But this doesn’t mean you can dive into a block of Dairy Milk. Dark chocolate is low in sugar and high in antioxidants which makes it a top choice for healthy eating. Did you know that as the % of cocoa goes up, the sugar content goes down? 


From the ginger family, this spice has long caught the attention of both the culinary and medical world. It’s said to have medicinal purposes in the form of antioxidant and anti-inflammatory qualities which may improve your immunity.

Sunflower seeds

Seeds have nutritional power and are a great way to liven up a salad, yoghurt, or breakfast bowl.  

Oily fish 

When we talk about boosting immunity, we aren’t just talking about the common cold. Did you know that rheumatoid arthritis is caused by the immune system attacking a healthy part of the body? 

According to this 2017 report consuming foods which are rich in omega-3 fatty acids over a long period of time, may help to stop this from happening. And oily fish like salmon, tuna, kippers, mackerel are all rich in omega-3


A fermented drink which can now be found in the supermarket, next to the milk. It’s full of good gut bacteria and is said to be a great immune booster. 


Your mum was right to make you eat it. Packed full of vitamin C and antioxidants, it can support your immune system and help to ward off the common cold.

Sweet potato

Another superfood, this is a potato packed with nutrients. They’re also a fantastic ingredient to cook with, whether you’re craving savoury or sweet, as a side dish or main dish, there are some great recipes to be found. 


Eating your greens really can help and spinach is up there with the best of them. Packed full of essential nutrients and antioxidants, it is said to help support the immune system and prevent colds. 


For many, many years, ginger has been heralded for its health benefits. Whether that’s as an anti-nausea medicine, pain reliever, anti-inflammatory, or an immune-booster; since time long ago, people have been adding it to their tea, cooking and medicine. 


This may not be good for romance but it’s said to be good for fighting off colds and other common illnesses. 

Green tea

A great alternative to coffee because of the small amount of caffeine it contains, it’s also said to contain flavonoids which may help to reduce the risk of colds. So, how much do you need to drink for it to be beneficial? According to this article, we should aim for about three-five cups a day.


These delicious nuts are packed full of nutrients like magnesium, fibre and vitamin E. They are great as a healthy snack and are said to be a great way to boost your immune system.

Oranges or kiwifruit

This should come as no surprise. Vitamin C has long been the one that people turn to first when fighting off a cold. And these two fruits are packed full of it, so add them to your smoothies or cut them up into slices and just enjoy. 

Red Capsicum

This is another one that’s full of vitamin C and with less sugar than fruit, they can be a great alternative source. Eat them raw, roasted, or stir-fried, they’re simply delicious.