Foods to help boost Your Immune system

immune_boosting_foods

The immune system is complex and eating a healthy, balanced diet is only one of many ways to help support immune health.

It is also essential to be mindful of the other lifestyle factors that may affect immune system health, such as exercising and not smoking.

Anyone who gets frequent colds or other illnesses and is concerned about their immune system should speak to a doctor.

Certain foods are proven to help keep you immune system strong. Here's just a few of them!

1. Citrus Fruits & Peppers

Citrus Fruits often contain large amounts of Vitamin C which plays a part in the production of White Blood Cells. These are vital for fighting infection.


Some Citrus fruits include:

  • grapefruit
  • oranges
  • tangerines
  • lemons
  • limes
  • clementines

Your body doesn't produce or store Vitamin C, so it's important to "squeeze" some into your daily diet where possible.

Bell peppers contain just as much Vitamin C as most Citrus Fruits!

2. Broccoli

#SUPERCHARGE your diet with... Broccoli? Yes - you heard right! KMC NRG GEL+ is not the only thing to help Supercharge your day. Broccoli is full of essential vitamin A, C and E along with many other antioxidants and fibre. 

Arguably, one of the best vegetables to put on your plate. Maintain it's supercharged properties by cooking it for as shorter time possible (or not at all).

3. Garlic

It doesn't just taste amazing but does also have some benefits for fighting infection. It's proven to help lower blood pressure and slow down hardening of arteries. 

The Immune boosting properties of Garlic are thought to come from the heavy concentration of sulfur-containing compounds, such as allicin. 

4. Mint!

Mint is a Natural Decongestant

One of the oldest known benefits of mint, comes from it's ability to help with the common cold. Menthol is also a natural aromatic decongestant that helps break up phlegm and mucus, making it easier to expel. Menthol also has a cooling effect which can help relieve sore throats.

Find out why we put the "Mint" in Kendal Mint Co. here...

5. Ginger

Ginger can help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. It's also shown to decrease nausea.

6. Spinach

Spinach can help boost the immune system, as it contains many essential nutrients and antioxidants, such as:

  • flavonoids
  • carotenoids
  • vitamin C
  • vitamin E

Vitamins C and E can help support the immune system.

Research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people.

7. Yogurt

​The process that occurs as yogurt is made makes millions of probiotic organisms that boost the good bacteria in your body. Did you know that eating probiotic yogurt helps to boost your immune system and can also help to protect you against cancer? Not all yogurts are live, so make sure to check the label.

Avoid pre-flavoured yogurts and try adding your own with fruits or a drizzle of honey.

8. Almonds

Almonds are packed full of Vitamin E. Often overlooked due to the more well-known benefits of Vitamin C. Vitamin E is also keep to a healthy immune system but is a fat-soluble vitamin, meaning it needs fat to be absorbed properly.

Nuts such as Almonds are packed with both the Vitamin and healthy fats.

9. Turmeric

As well as being know for its bright yellow, bitter spice. I has been used for years as an anti-inflammatory for osteoarthritis and rheumatoid arthritis. even shown to help reduce exercise-induced muscle damage.

10. Sunflower Seeds

Full of many nutrients such as phosphporus, magnesium and Vitamin B6. They're also very high in Vitamin E, a powerful antioxidant.

Very important in regulating and maintaining immune system function. Other foods such as avocados are also rich in Vitamin E.

11. Green Tea

Green and Black teas are full of flavanoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.

Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-

12. Kiwis & Papaya

Papaya is another fruit loaded with vitamin C. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.


Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi's other nutrients keep the rest of your body functioning properly.

13. Poultry

When you're sick, chicken soup is more than just a feel-good food with a placebo effect. It helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of B-6.

Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It's also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

Other ways to help boost the immune system 

 The following lifestyle strategies may make a person's immune system stronger:

  • avoiding smoking
  • exercising regularly
  • maintaining a healthy weight
  • avoiding alcohol or drinking in moderation
  • getting enough sleep
  • minimizing stress
  • practicing correct hand-washing and oral hygiene

The immune system is complex and eating a healthy, balanced diet is only one of many ways to help support immune health.

It is also essential to be mindful of the other lifestyle factors that may affect immune system health, such as exercising and not smoking.

Anyone who gets frequent colds or other illnesses and is concerned about their immune system should speak to a doctor. 

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Wednesday, 20 October 2021

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