We all know that at different times of the year our immunity takes a hit – this can be due to the winter weather, flu and cold bugs going around, or to being run down ourselves…

A great way to keep our immunity up all year round is by ensuring that we have a healthy balanced diet, making sure we include plenty of foods that are packed with the vitamins and minerals that our body needs. 

What foods boost our immunity? 

Ever heard of the advice that we should ‘eat a rainbow’? Well, this is a great way to make sure we are getting our 5-a-day, as eating a variety of fruits and vegetables, including citrus fruits, berries, leafy greens, and brightly coloured vegetables, can help to boost our immune system.

Next time you have a meal, take a look at how much colour you have on your plate – how many colours have you managed to include? Three? Four? Five? 

Here are some fruits and vegetables to think about adding: 

• Broccoli  
• Green Beans 
• Kale 
• Tomatoes 
• Red Peppers 
• Carrots 
• Sweet Corn 
• Butternut Squash 
• Beetroot 
• Avocado 
• Mixed Berries 
• Oranges 
• Spinach 

Remember that you can buy most fruit and vegetables fresh, but to save on cost and waste you can also buy tinned and frozen, which is often cheaper but still packed full of the vitamins and minerals that your body needs! 

Herbs and spices  

Another way of boosting our immune system through food is by adding herbs and spices, many of which have beneficial effects on the body. For example, turmeric helps to reduce inflammation, ginger supports digestion, and garlic can help reduce cold symptoms as well as promoting heart health. If you would like more information about how to get vitamins and minerals in your diet, The British Heart Foundation’s article ‘What should I eat to boost my immune system’ has more information.  

Simple is better 

So now we know what we need, let’s talk about how we can achieve this in simple ways:

• When cooking casseroles, stir-fries and soups, add herbs and spices to boost both your health and the flavour. 
• When planning your meals, add in some extra vegetables such as spinach and kale to stir-fries and curries or even broccoli, beans, tomatoes, peppers. 
• When having a meal like fish and chips add vegetables such as peas, sweetcorn or carrots. 
• Homemade soups can be packed with vegetables such as tomatoes, celery, butternut squash, peppers and even include herbs and spices for that extra boost. 

For more ideas check out the BBC Goodfood article Immune-friendly recipes which has some great recipes for when you’re feeling adventurous. 

Don’t forget: 

Here are a few more simple ways to boost your immune system: 

• Stay hydrated – drink plenty of water, herbal tea and/or orange juice 

• Stay active – exercise can be anything from going for a walk or gardening, to yoga or a fitness class 

• Take a Vitamin D supplement – We are all advised to take Vitamin D in the autumn and winter months  

Want to learn more about improving your health and wellbeing?