Everyday immune-boosting foods

Immune-boosting foods that naturally strengthen your defences

When you hear the term ‘immune-boosting foods’ you probably think of citrus fruits, like lemons, limes & oranges or Vitamin C in general, right?

Well, they’re definitely high on the list, but you might be surprised to see some of the other foods that are also great for maintaining a strong immune system. Pineapple, Brussel sprouts and tea, for example.

Personally, I eat foods that are high in Vitamin C & antioxidants, and that are anti-inflammatory all year-round, and I double down during cold & flu season.

I feel it’s become even more important over the last couple of years, since the Covid virus has been around.

In the long run, it’s easier, and it takes less time, to stay healthy than it does to get sick. Prevention is better than cure, I always say.

The good news is that keeping your immune system strong and healthy is not as difficult as some would have you think.

It’s pretty simple really: regularly eat a variety of protein, fresh fruit, vegetables, whole grains, nuts, beans, legumes and healthy fats.

Of course, vitamin and mineral supplements can be helpful, especially during cold & flu season when you may want to increase your intake.

So yeah, it’s simple, but not always easy to do!

For more about my take on simple, healthy eating, check out this post: WHY REAL HEALTHY EATING ISN’T COMPLICATED.

One of my favourite little things that works really well for me as an immune-booster is my green tea tisane. I drink it regularly through the cooler months.

All you do is add fresh lemon juice, honey and grated ginger to a cup of green tea. The recipe is further down in this post.

Foods to eat every day to stay healthy

As I’ve already said, let’s keep it simple: here’s a list of everyday foods that will help to keep your immune system healthy.

These are all normal foods you can buy at any supermarket, so don’t worry that you’ll have to go searching for ‘superfoods’ you’ve never heard of, or that cost a fortune!

The list is in no particular order (so not highest to lowest) and they’re just ordinary foods you can easily manage to eat every day.

Just choose a few to start with, and then a few others, and so on. You’ll be eating a diverse range in no time at all, and your body will thank you for it.

Now, I think we all know that citrus fruits contain Vitamin C, but it’s also worth pointing out that the 10 foods at the top of this list all have more Vitamin C than oranges.

Oh and if you need some ideas for hearty and healthy comfort food, check out my WINTER WARMERS post.

Immune-boosting prebiotics and probiotics

If you’re wondering about the Greek Yoghurt, bananas and oats, I’ve included them because they’re rich in prebiotics and probiotics.

They promote good gut health and a diverse microbiome, which plays a major role in keeping your immune system healthy.

Pre and probiotics work best together. Basically prebiotics feed probiotics.

Here’s an example of how easy it is to eat foods from the list:

Breakfast: a bowl of porridge topped with berries, or a Greek yoghurt bowl with muesli & banana, will give you a good start.

Then include some fruit, a fruit smoothie, or a handful of nuts for snacks throughout the day.

Choose a few veggies from the list to add to your dinner, and voilà it really is as simple as that!

My green tea tisane

I drink Rooibos tea all the time instead of regular black tea these days. And I drink green tea regularly too. You can read this post about the wonderful BENEFITS OF DRINKING ROOIBOS TEA.

When I feel a cold or sniffle coming on, I add this wonderful lemon, honey and ginger blend to a cup of green tea.

Often it’s enough to prevent me from catching a full-on cold.

If I am unlucky enough to succumb, I do find it helps relieve the symptoms during a cold too. I drink it through the day and I believe it helps shorten the time frame.

This lemon-honey drink is way better than any of the commercial remedies you can buy, as the sugar is natural (from the honey) and there are no artificial additives.

How to make it

It’s very easy to make, and it’s best made using fresh lemon and ginger. Start with the following amounts as a guide and then adjust each ingredient to suit your taste.

Simply brew a cup of your favourite green tea and squeeze in the juice from half a lemon. Then add a teaspoon of finely chopped or grated ginger, and a teaspoon of honey. Give it a good stir and sip slowly.

You can also add some turmeric if you like, for even more of an anti-inflammatory boost. Read this post about the BENEFITS OF TURMERIC.

Another helpful drink to try is this WINTER GREEN SMOOTHIE. It’s another great way to boost your immune system and get a good hit of Vitamin C and antioxidants.

Don’t forget to pin it for later!