We all want to look after our health, and research shows that incorporating immune-boosting foods into your diet is a great way to do this.
So, if you’re looking for ways to steer clear of colds, flu, and other infections this winter, one of the first things to do is consider which foods may be most beneficial.
With this in mind, here are 14 foods that can boost immune health.
1. Elderberry
Elderberry is considered to be one of the world’s most healing plants. The berries and flowers of elderberry are full of vitamins (including vitamin C) and antioxidants that may help to boost your immune system.
As a result, elderberries have been used for helping to prevent and treat cold and flu symptoms. For example, this study found that elderberry extract prevented the growth of certain forms of strep bacteria and flu viruses.
You’ll find everything you need to know about preparing and eating elderberries in this guide from Countryfile.
Elderberries can be purchased from whole foods stores online or in person, and you can buy elderberry syrup on Amazon. Holland and Barrett also sell elderberry gummies, though it’s important to consult your doctor before taking any new supplements.
Note: It’s important to note that elderberries can’t be eaten raw like raspberries or blueberries can. They contain lectin and cyanide which can cause nausea, vomiting, and diarrhea, so they must be cooked before consumption.
2. Almonds
Almonds contain high levels of vitamin E; a powerful antioxidant that protects cells from free radicals (unstable molecules that can damage our bodies). Almonds are also an excellent source of minerals like copper and manganese, which, working alongside vitamin E, can improve your immune response.
Studies have found that eating almonds can help to reduce chronic inflammation. While having some inflammation in the body is important (as it signals to the immune system to heal and repair damaged tissue), too much can lead to various diseases and chronic inflammation.
In addition, some researchers have noted that almond skins offer numerous health benefits, including stimulating increased production of white blood cells. White blood cells are the body’s main response to fighting off viral infections, such as the common cold or flu.
For ideas and inspiration on how to add more almonds to your diet, check out these almond recipes from BBC Good Food. You’ll find everything from spiced almonds to pomegranate chicken with almond couscous.
3. Red peppers
Citrus fruits like oranges tend to be given most of the limelight when it comes to vitamin C. However, research shows that red peppers actually contain around three times more vitamin C than oranges.
Red peppers are also a great source of beta carotene; a form of vitamin A that supports healthy skin, eye health, the immune system, and helps to protect mucous membranes (which lubricate and protect our organs).
Red peppers make great additions to dishes like stir-fry, stew, or blended up in soup. You’ll find plenty of inspiration in this list of red pepper recipes from Olive Magazine.
Tip: Research has shown that cooking red peppers reduces their vitamin C content (with boiling and steaming reducing vitamin C content by up to 66%), so it’s worth considering how you prepare them for the maximum health benefit. For example, you could cut them up and eat them raw, or add them to a stir-fry at the last minute.
4. Açaí berries
Açaí berries are one of the original superfoods, and for good reason.
The majority of the Açaí berry’s immune-boosting qualities are down to its impressive offering of antioxidants, which research has consistently shown are needed for a healthy immune system.
Studies have also shown that eating Açaí berries can help boost the production of T-Cells (white blood cells that are essential for normal immune function).
Additional research suggests that Açaí berries may potentially be a natural remedy for asthma and infectious diseases because they contain polysaccharides, which help activate our innate immune response to these conditions.
Açaí can be purchased frozen, dried, as a juice, powder, or in food products. Açaí smoothie bowls are a popular way to eat Açaí berries and are made from milk, fruits, juice, nuts, oats, and other ingredients. You might like to check out this Açaí bowl recipe from BBC Good Food for inspiration.
5. Green tea
The health benefits of green tea are extensive and research has shown that green tea can help to improve immunity.
Free radicals (unstable molecules that cause damage to cells) often target the immune system and signaling pathways, and can significantly limit communication between different areas of the body. But, studies have found that green and black teas contain higher levels of antioxidants than any vegetable, which means they’re very effective at preventing damage caused by free radicals.
Green tea is available to buy on Amazon, in supermarkets, and in health food shops.
6. Turmeric
Turmeric – also known as ‘Indian saffron’ – has a long history of medicinal use, and research has shown that it has anti-inflammatory, antibacterial, antiviral, antifungal, and antioxidant properties. This is all great if you’re looking to boost your immune system.
Curcumin is the main active ingredient in turmeric and studies have shown that at low doses curcumin can improve antibody response.
For example, this study tested the antioxidant effects of turmeric on rats exposed to high levels of mercury. It concluded that curcumin provided various defences against oxidative stress caused by mercury. It was also able to reverse the effects of mercury linked with kidney and liver damage.
For ideas on how to add more turmeric to your diet, you might like to try one of these 31 healthy recipes that are high in turmeric from Delicious.
7. Sunflower seeds
Sunflower seeds have immune-boosting properties due to their vitamin E, selenium, and zinc content.
Research shows that vitamin E can improve immune response and help protect against various infectious diseases. Zinc is thought to play a role in the development and maintenance of well-functioning immune cells – helping to protect the body from inflammation, allergies, and invading pathogens (organisms that produce disease). And, selenium can help to reduce inflammation and oxidative stress caused by free radicals.
This study linked consuming sunflower seeds, and seeds like chia and hemp, five or more times a week with lower levels of inflammation. Experts believe this is why eating sunflower seeds is associated with a decreased risk of several chronic diseases.
Check out this list of 8 ways to use sunflower seeds from Epicurious, which includes adding them to bread, mixing them into granola, or using them as a topping for tacos.
8. Blueberries
Blueberries are a well-known superfood, and experts believe they have one of the highest antioxidant levels of all common fruits and vegetables.
The main antioxidant compounds found in blueberries are called flavonoids, which studies show play an essential role in the respiratory tract’s immune system defence.
Researchers also found that people who ate foods rich in flavonoids were less likely to catch a common cold or upper respiratory tract infection than those who didn’t.
Blueberries are also rich in vitamin A, C, potassium, manganese, and dietary fibre, which all contribute to immunity. They make a great snack on their own but can also be added to smoothies, salads, or sprinkled on porridge.
9. Oysters
Oysters are packed with vitamins and minerals that are essential for immune system function. They’re particularly high in zinc, vitamin B12, iron, and selenium.
Selenium, zinc, and B12 are powerful antioxidants which help to maintain optimal immune system function and protect the body from oxidative stress. Research shows that people whose diets are high in antioxidants may have a lower risk of heart disease, type 2 diabetes, some cancers, and other long-term health conditions.
For example, some studies suggest that zinc could help to decrease the length of time people suffer from symptoms of infections, including the common cold. Research also notes that vitamin B12 in oysters can help to maintain healthy levels of red blood cells, which function as critical immune sensors.
BBC Good Food offers advice on how to prepare, cook, and serve oysters, as well as some delicious recipe ideas.
10. Dark chocolate
Dark chocolate might seem like an anomaly among other superfoods. But, interestingly, research has revealed that a single serving of cocoa powder contains more antioxidants than most foods and drinks, including apples, cranberry juice, and black tea.
As a result, studies suggest that eating or drinking chocolate that contains at least 50% to 70% cocoa improves blood flow, gut health, and eases stress – all of which can contribute to a stronger immune system.
Research has also found that one of the antioxidants found in dark chocolate, called theobromine, may help to boost the immune system by protecting the body’s cells from free radicals.
However, while dark chocolate offers many health benefits, it’s also high in calories, so it’s important to moderate your intake. For ideas on how to incorporate dark chocolate into a balanced diet, check out BuzzFeed’s 21 healthier ways to eat chocolate.
11. Garlic
Garlic has been used for medicinal properties for thousands of years. It contains various vitamins and minerals – including selenium, B6, and manganese – that improve immunity.
It increases the production of T-cells, which help to fight viruses, and, as a result, may help to reduce the number of colds a person gets – by 63% according to this study. The same study also noted that garlic reduced the average length of a cold by 70%.
Stress can weaken the immune system, but garlic has been shown to make the adrenal glands produce fewer stress hormones. It can help to fight fatigue too.
EatingWell has a range of healthy garlic recipes that you might like to try, with everything from honey garlic chicken to lemon-garlic pasta.
12. Ginger
Whether consumed as tea, taken as a shot, or eaten with honey, ginger is an effective immune-system-booster.
For example, this study found that daily consumption of ginger may support the immune system, protect against disease, and support recovery from illnesses like the common cold and flu. Research also suggests that consuming ginger extract daily may lead to a stronger antibody response among nonsmokers.
Other research has found that ginger can effectively reduce various types of oxidative stress and help to prevent conditions such as rheumatoid arthritis, chronic inflammation, and cancer.
For inspiration on how to start cooking with ginger, you might like to check out this list of ginger recipes from Taste of Home. There’s everything from shrimp stir-fry to ginger cardamom tea.
13. Citrus fruits
Citrus fruits are high in vitamin C, which is known to boost the immune system by increasing the production of white blood cells.
Research has also shown that the vitamin A content of citrus fruits can enhance immune function, helping to ward off respiratory tract inflammation and infections.
Oranges, grapefruits, tangerines, clementines, limes, and lemons are some of the most popular citrus fruits. They’re delicious on their own but for some different ideas check out these healthy citrus recipes from EatingWell.
14. Yoghurt
Many varieties of yoghurt are rich in probiotics; which are good bacteria that support a healthy gut and immune system.
Studies have found that probiotics can be effective at fighting common colds and other respiratory infections because they increase the production of immune cells, strengthen the lining of the gut, and block the growth of harmful bacteria in the digestive tract.
This study even found that probiotics may be effective at reducing the duration of acute respiratory infections.
Yoghurt is also a great source of many other vitamins and minerals that can boost immune health including: zinc, selenium, magnesium, and riboflavin (vitamin B2).
When buying yoghurt, it’s worth choosing ‘live’ versions for maximum health benefits. Live yoghurt, such as Greek yoghurt, contains active cultures and probiotics.
These 25 healthy Greek yoghurt recipes from Insanely Good are delicious, versatile, and certainly worth a try. You’ll find everything from tzatziki and healthy yoghurt bowls to smoothies and pancakes.
Final thoughts…
As research shows, what we eat has a significant impact on the health of our immune system. So taking steps to increase your intake of immune-boosting foods is one of the best ways to improve your health; especially during the winter.
For more health tips, head over to the diet and nutrition section of our website where you’ll find everything from healthy recipe ideas to more essential vitamin and mineral guides.
Which foods do you eat to boost your immune system? Are you going to try and eat more of some of the foods on this list? We’d be interested to hear from you in the comments below.
