Five Foods That Can Boost Your Immune System

There are a number of things that can affect your immune system. Having a busy schedule can leave you feeling run down and not at your best. Getting plenty of rest is important and so is eating the right things.

There are a number of foods that can actually boost your immune system and help keep colds and flu at bay. Here’s a list of remedy foods that you should consider when planning your meals.


This leafy green is packed full of goodness and so easy to incorporate in meals. Spinach contains many essential nutrients and antioxidants, including flavonoids, carotenoids, iron, vitamin C and vitamin E. The nutrients that you find in spinach boost immune function and provide your body with the necessities for cell division and DNA repair.

washed spinach


Vitamin E is a really powerful antioxidant and you can get your daily dose in just a handful of almonds! Research suggests that to maintain a healthy immune system, getting plenty of vitamin E is crucial. You can add almonds to your meal or enjoy them as a snack to make sure you’re getting ample amounts of vitamin E, magnesium and fibre.

Sweet Potato

Not only are they crucial for immune function, but sweet potatoes also have the added bonus of being great for your skin. Cholesterol-free, fat-free and rich in beta carotene, one medium sweet potato holds a massive 120% of your daily vitamin A! 

sliced sweet potatoes


A classic home remedy for cold prevention, garlic has antibacterial, antiviral and antifungal properties. A study looked at people who took garlic supplements during the cold season — the outcome was that those who did caught less colds than those taking placebo pills. Garlic is easy to incorporate into your diet — you can add it into pasta dishes, rice dishes and, of course, there’s garlic bread.


The powerhouse of vegetables, broccoli is a fantastic source of vitamin C and contains antioxidants such as sulforaphane. Antioxidants help to fight free radicals, which are a type of unstable molecule in your body that can attack the immune system. Some people love broccoli, whereas others would rather avoid it altogether. Try incorporating it in meals in ways that you can’t resist — roasting your broccoli with garlic can be a great way for an added health boost!

broccoli florets

We all know that staying healthy is a priority, and keeping the immune system happy is an important way of doing so. Making small changes to your diet can really help your body to fight back against infection. It’s also important to get enough sleep, exercise regularly and manage stress.

Take a look at our menu and pricing to see what immunity-boosting meals you might like to enjoy. To find out more about our meal prep delivery service, get in touch with us today on 01257 543051 or at


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