11 immune boosting foods that will help you to stay healthy and energised

Can vegan foods aid your immune system? Nutritionist Guilda Akopians looks at the top immune boosting foods that will help us to avoid illness and stay energised

The immune system is made up of a complex network of cells, tissues, organs and substances that help the body to fight infections and other diseases.

It includes white blood cells, organs and tissues of the lymph system, such as the thymus, spleen, tonsils, lymph nodes, lymph vessels and bone marrow.

Our immune system plays a vital role in keeping us generally healthy, as well as helping us fight infections and viruses, especially now more commonly colds, flu and coronavirus!

11 immune boosting foods to buy today

An astounding 70-80 per cent of your immune system resides in your gut.

The foods that are highest in fibre are whole plant-based foods, which include vegetables, fruits, whole grains, lentils, beans, nuts and seeds.

Instead of focusing on a single micronutrient, such as vitamin C, it’s important to eat a wide variety of food types, since they contain different vitamins, minerals, antioxidants and phytochemicals that work in synergy.

Here are some of our favourite immune boosting foods to eat on repeat!

1. Citrus fruits

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building block for your skin and healing).

Vitamin C is a water-soluble nutrient found in leafy greens, berries and citrus fruits and acts as an antioxidant, protecting the cells from damage caused by free radicals.¹

2. Broccoli

Broccoli may be the most super of superfoods on the planet.

It’s rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.²

Broccoli is a good source of lutein, a powerful antioxidant, and sulforaphane, another potent antioxidant, and is best eaten raw or cooked as little as possible – try steaming it for 6-8 minutes.

Get an immunity boost with this miso-roasted broccoli and tofu buddha bowl recipe

3. Ginger

Ginger is a powerful player for immunity and digestion and is great for fighting off illness.

It can be enjoyed in both sweet and savoury dishes as well as teas, juices and smoothies.

It has powerful anti-inflammatory and antioxidant benefits.

4. Spinach

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the boost it needs to fight off invaders.

Don’t overcook your spinach, since the more it’s cooked the less active the antioxidants will be.

5. Almonds

Vitamin E in almonds will help ward off colds and flu and is key to a healthy immune system.

It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for vitamin E to make it into your system.

6. Turmeric

This highly pigmented spice is known for its anti-inflammatory qualities.

The ingredient curcumin has been found to decrease muscle soreness after a hard workout, as well as bolster the immune system by stimulating antibody formation.³

Supercharge your health with this immune-boosting turmeric and autumn squash soup recipe

7. Tea

Whenever you sip a cup of tea you benefit from the compounds called flavonoids, powerful antioxidants known to boost immune function.

Most types of tea contain flavonoids, particularly green and black tea.

8. Papaya

Papaya delivers more than twice your recommended daily amount of vitamin C in one fruit.

It also contains an enzyme called papain that has anti-inflammatory effects. Inflammation is one factor in most illnesses, so avoiding it can help the body fight off bacterial infections like sinusitis.

Papayas contain potassium, vitamin B and folate, a powerful cell rebuilder.

9. Sunflower seeds

Sunflower seeds provide phosphorus, magnesium and vitamin B6 as well as vitamin E, which your immune system needs.

You can also get vitamin E from avocados, spinach and broccoli.

10. Miso

You’ve probably had miso soup at your favourite Japanese restaurant.

Miso is a fermented food which needs no preparation and adds a touch of saltiness to soups, marinades and dressings.

Some people credit miso as a factor in Japanese longevity and low levels of obesity.

The nutrients in miso, which is a soybean paste that has been fermented with salt and a koji starter, boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier.

Try heaps of healthy soy in this miso and ginger tofu noodle soup recipe

11. Tofu/Tempeh

Tofu/tempeh These are a great form of plant-based protein and contain several anti-inflammatory, antioxidant phytochemicals, making them a great addition to an anti-inflammatory diet.

Tofu is also a good source of ‘complete’ protein – meaning that it has a well-balanced amino acid profile – in addition to fibre, potassium, magnesium, iron, copper and manganese.

7 quick tips to help boost your immunity

As well as making sure you incorporate the 11 immune boosting foods above into your diet, here are seven top tips to help you enhance your immune system:

1. Eat Well by enjoying a healthy, varied and balanced diet.
2. Be Physically Active through regular exercise.
3. Maintain a Healthy Weight as excess weight can affect how your body functions naturally on many levels – high blood pressure, cholesterol, diabetes, fighting off infections and viruses, and so on.
4. Get Enough Sleep by switching off in the evening from all mental and physical stimulation, which will aid in peaceful sleep.
5. Quit Smoking as smoking can make the body less successful at fighting disease as well as increasing immune system problems, such as rheumatoid arthritis.
6. Avoid Too Much Alcohol as it can weaken the immune system and cause too much mental and physical stimulation.
7. Practice Mindfulness for creating calmness in body mind and soul, through yoga, meditation and journalling.

Do we need to take supplements as well as eating immune boosting foods?

In addition to eating fresh ingredients, many of us turn to supplements to aid in our overall health and well-being.

These are a great addition to eating a healthy and balanced diet, but not a replacement, as the foods we ingest play a vital role in overall health, especially gut health!

Some vitamins, like D and B12, aren’t easily available on a plant-based diet, and we can all benefit from a supplement – especially in the winter months.

However, as long as we eat a good variety of immune-boosting foods and take care of ourselves outside of our diets as well, most of us should be able to maintain a healthy vegan immune system without a lot of supplements.

Want to know which other ingredients you should be making the most of? Find out the top 20 high fibre foods that will improve your gut health

Featured photo © MillefloreImages via Getty Images

References

1. Chambial S, Dwivedi S, Shukla KK, John PJ, Sharma P. 2013, Vitamin C in disease prevention and cure: an overview. Indian J Clin Biochem. Accessed via: ncbi.nlm.nih.gov/pmc/articles/PMC3783921
2. Santa K, Watanabe K, Kumazawa Y, Nagaoka I. 2023, Phytochemicals and Vitamin D for a Healthy Life and Prevention of Diseases. Int J Mol Sci. Accessed via: ncbi.nlm.nih.gov/pmc/articles/PMC10419318
3. Allegra A, Mirabile G, Ettari R, Pioggia G, Gangemi S. 2022, The Impact of Curcumin on Immune Response: An Immunomodulatory Strategy to Treat Sepsis. Int J Mol Sci. Accessed via: ncbi.nlm.nih.gov/pmc/articles/PMC9738113