Four Immune Boosting Foods to Stay Healthy

on April 23, 2021

Since the outbreak of Covid-19, there has been an even higher focus on how to support our immune systems to stay healthy and fight off a potential infection.

Here are four foods that are naturally high in vitamins and minerals to boost your immune system.


Cut citrus fruits

Citrus fruits

Citrus fruits are a favourite when it comes to immune-boosting properties. Lemons, oranges, grapefruits and limes are high in vitamins and antioxidants, especially vitamin C. Research shows that vitamin C is key to the immune defence because it protects cells from oxidative stress, which strips your body of its ability to fight off infection properly. Additionally, it keeps your skin smooth and elastic.

Citrus fruits also contain good amounts of B vitamins, potassium, phosphorous, magnesium and copper. They are rich in plant compounds that include over 60 varieties of flavonoids, carotenoids and essential oils which are largely responsible for citrus fruit’s health benefits, a study has shown.

Other health benefits may include a reduced risk of kidney stones, improved heart health, anti-cancer properties and better brain health.


 Fresh sliced ginger

Fresh Ginger

Ginger is among the healthiest spices on Earth. It is loaded with nutrients and bioactive compounds that have powerful benefits for your body.

The main bioactive compound in ginger is gingerol, which has potent anti-inflammatory and antioxidant effects.

A study has shown that fresh ginger activates an antiviral protein in your cells that helps your body fight off infection. This may be especially helpful during the current situation.

Ginger also aids brain function, mitigate menstrual cramps, indigestion and may reduce the risk of heart disease.


garlic bulbs 


Garlic is a real superfood with high nutritional content, low calories and compounds with potent medical properties. It is rich in vitamin C, vitamin B6 and manganese. Garlic boosts the immune system and helps prevent and reduce the severity of common illnesses like the flu and common cold, according to two studies. Another study has shown that garlic contains compounds that produce antiviral white blood cells that fight infection and reduce inflammation.

Other studies have also found that the active compounds in garlic can reduce blood pressure and improve cholesterol levels which may lower the risk of heart disease. Garlic may also protect against Alzheimer’s Disease, support bone health, improve athletic performance and help detoxify heavy metals in the body.



Dark green leafy vegetables

Dark green leafy vegetables are nutritional powerhouses filled with vitamins and minerals. Salad green, kale and spinach are rich in vitamins A, C, E and K, and broccoli, bok choy are also rich in many B-vitamins, according to research.

Additionally, these vegetables contain large amounts of carotenoids-antioxidants that protect cells and play a role in early stages of cancer. The vitamin K contents of dark leafy vegetables provide health benefits such as protecting bones from osteoporosis and preventing inflammatory diseases. For more information on vitamin K, please check our blog post here

Let us know if you have any questions!