10 immune boosting foods to add to your diet

Nobody likes getting floored by a cold or flu, especially as we get so close to Spring. The good news? Adding a few foods that help increase your immune system, into your everyday meals could give your body that extra edge.

From yoghurt to blueberries, some everyday bites are packed with nutrients that support your body’s natural defense system. So, if you're looking for ways to feel better, here are 10 of the top immune boosting foods to work into your meals.

1. Yoghurt

Yoghurt is one of the most well-known foods that help the immune system, and for good reason. It’s rich in probiotics – those friendly gut bacteria that support healthy digestion and immunity. When you’re doing the grocery shop, look to choose plain or natural yoghurt without added sugars. A small daily serve can be an easy way to help keep your gut (and your immune system) stay in top form.

2. Oats and Barley

Oats and barley are more than just a hearty brekkie base. These grains are full of beta-glucan, a type of fibre with antimicrobial and antioxidant properties. Basically, they help your immune cells work more efficiently and may even help wounds heal faster. Not bad for your morning porridge!

3. Garlic

Garlic’s not just for flavour – it’s one of the best immune boosting foods around. It’s rich in allicin, which helps fight infection and bacteria. Add it to your pasta, roast veg, or salad dressings and your body (and tastebuds) will thank you.

4. Citrus fruits

Citrus fruits like oranges, lemons, limes, and grapefruits are famous for their vitamin C content. And yep, vitamin C is one of the all-time greats for boosting our immunity. It helps your body produce white blood cells, which are key to fighting infections.

Citrus not your thing? No stress! Kiwifruit, capsicum, parsley, and even broccoli are also packed with vitamin C.

5. Ginger

Ginger has been used for centuries as a natural remedy and for good reason. It’s full of antioxidants, anti-inflammatory agents, and antimicrobial powers. It’s also great for digestion and can help ease things like bloating and nausea. Pop it into tea, smoothies, stir-fries, or soups.

6. Zinc-rich foods

Zinc is another heavy hitter when it comes to foods that helps increase your immune system. Meats like beef, chicken, and fish are top sources, but there are plenty of plant-based options too. Legumes, sunflower seeds, and pumpkin seeds can all help you get your daily zinc hit.

7. Spirulina

Never heard of spirulina? You’re not alone, but it’s a nutrient-dense superfood worth knowing about. This deep green algae is loaded with antioxidants, iron, and selenium, all of which support your immune health. Just one teaspoon a day in your smoothie or juice is enough to tap into its immunity enhancing benefits.

8. Tomatoes

Tomatoes might be humble, but they’re packed with lycopene – a powerful antioxidant that helps protect your white blood cells from damage. Cooked tomatoes like in pasta sauces are especially good, as cooking helps release more of that helpful lycopene.

9. Blueberries

Small fruit, big punch. Blueberries are loaded with vitamins like C and E, as well as antioxidants like anthocyanins. They help strengthen your immune system and fight off free radicals (those pesky molecules that can cause cell damage). Add them to your cereal or yoghurt, or eat them by the handful – no judgement here.

10. Shellfish and fish

Seafood lovers, this one’s for you. Shellfish like oysters and crabs are rich in selenium, which helps your white blood cells produce cytokines, aka proteins that fight off flu viruses. Meanwhile, oily fish, like salmon and mackerel are packed with omega-3 fats, which reduce inflammation and support healthy lungs. That’s a win for respiratory health during the colder months.

Have you considered private health insurance?

Still thinking about your overall health? Private health insurance could help you maintain your overall wellbeing by helping you cover certain medical service costs. Choosi can help you compare health insurance policies from its Approved Product List today, all in one place, making it easier to find cover that suits your needs, budget and lifestyle.