6 superfoods to support your immune system

6 superfoods to support your immune system

If you want to avoid succumbing to countless sniffles and colds during the colder months, there are a number of steps you can take.

Keeping wrapped up when outside and making sure your home is warm is a must, but you should also consider the types of foods you eat to support your immunity.

Include these immunity-supporting foods in your diet:

  1. Oranges

You need to make sure that your body has plenty of vitamin C during the colder months as it helps your body fight off infections1. Vitamin C can’t be stored by your body so you need to try and incorporate foods that are rich in vitamin C every day. If you’re not a fan of oranges then you could try eating more tomatoes, peas and peppers, take a vitamin C supplement or drink hot lemon

  1. Watermelon

They can be tricky to get hold of at this time of year but watermelons contain citrulline, which helps keep your heart healthy, and they’re rich in vitamins A, C and B6 too. Their red flesh supplies your body with lycopene2, helping your bones stay strong and your immune system balanced.

  1. Broccoli

When it comes to choosing your five-a-day, make sure broccoli becomes a firm favourite as it’s bursting with nutrients that are good for your gut. It's high in fibre, vitamin C, potassium, vitamin B6 and vitamin A3. Instead of cooking your broccoli, try to eat it raw if you can, as it’s more nutritious this way. Similar vegetables that are classed as superfoods when it comes to your immune system include sprouts, kale and cauliflower. Why not give this tasty broccoli, spinach and wheatgrass soup a try.

  1. Oysters

If you want to be as healthy as possible you need to make sure your body has enough zinc. There are a number of different ways you can do this. You can take a zinc supplement or try eating oysters, eggs, mushrooms, chicken, pumpkin seeds or cashew nuts more regularly. Zinc is needed for white blood cell production so your body can fight off infection and for healthy skin, hair and nails4.

  1. Yoghurt

Instead of pouring milk on your cereal in the morning, why not add a dollop of yoghurt instead? You need to choose a yoghurt that contains 'active' or 'live cultures' as these help your immune system fight against bad bacteria in the gut5. Yoghurts also contain vitamin D, which helps to regulate your immune system6. Discover three tasty recipes with yoghurt here.

  1. Cinnamon

Next time you go to make yourself a hot chocolate or cup of tea, try sprinkling in some cinnamon. You could try mixing it with raw honey, or you could try making your own cinnamon rolls with dairy-free cream cheese.



  1. https://efsa.onlinelibrary.wiley.com/doi/pdf/10.2903/j.efsa.2015.4298
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/
  3. https://www.livescience.com/45408-broccoli-nutrition.html
  4. https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2009.1229
  5. https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#yogurt
  6. https://efsa.onlinelibrary.wiley.com/doi/pdf/10.2903/j.efsa.2015.4096
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