Sliced loaf of sunflower seed bread

5 Foods to Boost Your Immune System

If you’re looking for ways to boost your immune system and prevent colds, the flu, and other infections, your first action should be a visit to your local market. 

Filling your body with immune-boosting foods may help boost your immune system. Plan your meals to include these immune system boosting foods.


Broccoli is packed with vitamins and minerals, such as with vitamins A, C, and E, as well as fibre and many other antioxidants, making it one of the healthiest vegetables you can put on your plate.

Immune-boosting ways to enjoy broccoli:

  • broccoli stir fry
  • broccoli and cheese soup
  • broccoli pasta
  • broccoli casserole
  • broccoli salad

If you’re looking for a 15-minute go-to healthy dish, this Beef and Broccoli recipe from A Sweet Pea Chef is for you! 


  • Broccoli florets
  • Flank Steak
  • Olive oil
  • Garlic
  • Shallots
  • Green onions
  • Arrowroot starch
  • Low-sodium soy sauce
  • Coconut sugar
  • Fresh ginger
  • Crushed red pepper flakes
Pot of beef and broccoli stew

Red Bell Pepper

A Red Bell Pepper contains a large amount of vitamin C. Eating a diet filled with vitamin C-rich vegetables can help boost your immune system. Vitamin C is a powerful antioxidant that can prevent infections by helping your body form beneficial antibodies.

Immune-boosting ways to enjoy red bell pepper:

  • stuffed red bell pepper (rice, couscous or quinoa)
  • roasted red bell pepper
  • red bell pepper rice
  • red bell pepper hummus
  • red bell pepper soup

This roasted red pepper with tuna and herbs recipe is not only healthy and delicious but it is recommended by the British Heart Foundation. 


  • Red Bell Peppers
  • Tuna in spring water
  • Low-calorie cooking spray
  • Freshly ground black pepper
  • Garlic
  • Extra-virgin olive oil
  • Parsley
  • Zest and juice of Lemon
Roasted red pepper slices topped with tuna and herbs


Not only is spinach rich in vitamin C, but it’s also an immune-boosting vegetable packed with antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.

Immune-boosting ways to enjoy spinach:

  • spinach salad
  • sauteed spinach
  • add to smoothie
  • creamed spinach
  • spinach soup

This simple yet appetizing Spinach Salad from BBC Good Food is the perfect side to any meal and is packed full of vitamins!


  • Spinach
  • Tahini
  • Miso glaze or white miso paste
  • Sesame oil
  • Golden caster sugar
  • Lime juice
  • Toasted sesame seeds
Group of spinach leaves


Ginger is an ingredient many people turn to when they get sick as it is well known for helping decrease inflammation (sore throat). It’s also believed that ginger possesses cholesterol-lowering properties.

Immune-boosting ways to enjoy ginger: 

  • ginger tea
  • ginger dressing
  • add to smoothie
  • minced, grated or chopped in a recipe

This Ginger Tea recipe from The Harvest Kitchen is not only warm and soothing, it can boost your immune system and is also rich with nutrients that provide anti-inflammatory and detoxifying.


  • Fresh ginger
  • Filtered water
  • Honey and lemon for serving
Glasses of ginger tea with slices of lemon

Sunflower seeds

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E. They’re also full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E.

Vitamin E is essential in regulating and maintaining immune system function.

Immune-boosting ways to enjoy sunflower seed: 

  • sunflower seed butter
  • sunflower seed cookies
  • sunflower seed bread
  • nut roast
  • sunflower seed pesto

This golden brown homemade sunflower seed bread recipe from Ahead of Thyme is everything you could ever want from a bread recipe – crusty on the outside and soft and fluffy on the inside.


  • Sunflower seeds
  • Active dry yeast
  • Warm water
  • Sugar
  • Salt
  • Sunflower oil
  • Wholemeal flour
Sliced loaf of sunflower seed bread

Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu or other infections, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others. A great way to do this is to use apps such as My Fitness Pal. If you would like to know more about boosting your immune system or other immune-boosting foods, please contact us today. For more blogs, be sure to visit our dedicated blog page.

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