Grub’s Up! Foods that Boost the Immune System

It won’t be long until you’re jetting off somewhere warmer and more exotic. Or, you know, getting in your car and driving an hour or two to your British ‘staycation’ destination of choice. Either way, we doubt you’d like to spend your holiday fighting off a pesky summer cold, or generally just feeling under the weather.

So because we’re good like that, we’re bringing you a rundown of the very best immune-boosting foods to cram into your diet between now and your summer break. Tuck in and enjoy…


Love it or hate it, there’s no denying yoghurt’s many health benefits – and the good thing is it’s so easy to add into your diet. Grab some handy on-the-go pots or drinks and pop one in your bag for work, or simply spoon some into a bowl before you set off and add some granola and fresh berries, too – delicious!

When choosing yoghurt at the supermarket, keep your eyes peeled for those that have ‘live and active cultures’; these cultures work to stimulate your immune system, which will help ward off any illnesses. On top of that, yoghurt’s a great vitamin D source – so you see, we weren’t fibbing when we said it’s jam-packed with benefits.



Okay, so this one’s perhaps not quite as easy to fit into your day – well not your breakfast, anyway – but there’ are still plenty of ways you can add garlic to your diet elsewhere yet still really enjoy your food. So often, the foods that are good for us are generally harder to swallow (wouldn’t it be great if cake came with a load of health benefits, too?!) but garlic’s just lovely.

If you’re feeling brave, simply cut a clove of garlic up into small pieces and swallow them like a tablet – each segment is bursting with immune-bursting properties, so you really will thank us later. Instead, why not try making your own garlic bread (easier than you think) or add to stews and soups for a hearty, healthy hit of goodness?



We all know fish is the ideal ingredient to add to your diet anyway (it’s brain-boosting, you know), but it’ll also perk up your immune system to stop you getting a common cold or – worse still – the flu.

Try fish oil capsules or simply add more of the ingredient to your diet. Salmon, mackerel, kippers – the oiler the better, really – are all easily added to anyone’s weekly meal plan and they taste great, too.

Why not whip them up at your weekend barbecue? Add king prawns to skewers of roasted veg, or toss some cooked salmon in with a fresh, crisp salad.

Green Tea

So this isn’t technically a food, but it’ll make a great accompaniment to your lunch! Green tea isn’t for everyone, thanks in part to its bitter taste, but it’s one of the best things you can drink – and not just when it comes to boosting your immune system.

It’s full of flavonoids , a type of antioxidant, as well as being a good source of the amino acid L-theanine, which aids in the production of germ-fighting compounds in your T-cells.  Time to drink up, then!




And finally…ginger will see you through the spring and early summer and help you kick those nasty colds into touch. As well as preventing a cold, it’ll also help when you’ve already contracted one. If you’ve ever wondered why so many cold and flu remedies feature ginger, this is why. Ginger packs some serious heat in the form of gingerol – a relative of capsaicin – which will help decrease chronic pain and can even lower your cholesterol.


So there you have it! Raid those kitchen cupboards and see if you can overhaul your diet today to help ward off a cold tomorrow.

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