The best foods to boost your immune system

Currently, we are all facing the difficult worry of catching the Coronavirus and are trying to do everything we can to stay healthy and stop it spreading. So, to help make your preparations that bit more stress-free, we’ve put together a list of our favourite foods that will help boost your immune system and keep you healthy.

Blueberries 

Blueberries are brilliant in strengthening your immune system as they contain anthocyanin which has antioxidant properties that can help boost a person’s immune system. It has been found that people who eat more food rich in flavonoids are less likely to develop the common cold than those who don’t. 

Recipe Ideas: 

• Fruit salad
• Muffins 
• Pies
• Ice lollies

Dark Chocolate

Dark chocolate contains an antioxidant called theobromine, which may help to boost the immune system by protecting the body’s cells from free radicals which can damage the body’s cells and contribute to disease. Not only this, but it’s also delicious and a great snack for those on a diet. 

Recipe Ideas: 

• Brownies 
• Muffins
• Mousse
• Truffles

Broccoli 

Broccoli is a favourite vegetable of ours and is a great source of Vitamin C. Eating it regularly will help support the immune system and is an easy way to get more green vegetables into your diets. 

Recipe Ideas: 

• Stir fry 
• Broccoli & Stilton soup
• Salad
• Quiche

Sweet potatoes

Sweet potatoes are rich in beta carotene, a type of antioxidant that gives the skin of the potatoes its orange colour and is also a source of vitamin A which helps make the skin healthy and protect it from damage.

Recipe Ideas:

• Fries 
• Mash potato
• Soup
• Burritos 

Spinach 

Spinach boosts the immune system as it contains essential nutrients and antioxidants like flavonoids, carotenoids, vitamin C and vitamin E. Having vitamin C and E supports the immune system and flavonoids may prevent common colds. 

Recipe Ideas:

• Quiche
• Salad 
• Pasta 

Garlic 

Garlic is often used as a home remedy to treat colds and illnesses this is due to the fact it contains compounds that help the immune system fight off disease. 

Recipe Ideas:

• Rice 
• Bread
• Pasta 

Green Tea

Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to coffee or tea. Drinking green tea strengthens the immune system as it contains flavonoid which are antioxidants, which reduce the risk of getting a cold.

Oranges 

Oranges are a brilliant source of vitamin C, which is the vitamin everyone turns to when they are suffering from a cold or other illness. This is because vitamin C may reduce the duration of common cold symptoms and improve the functionality of the immune system. 

Recipe Ideas:

• Fruit salad
• Yoghurt
• Cake 
• Jelly 
• Muffins 
• Juice 

Almonds 

Almonds are an excellent source of vitamin E and contain fibre, manganese and magnesium. A snack of these or something including almonds will perhaps benefit the immune system. 

Recipe Ideas:

• Cakes
• Roasted
• Salad

Red Bell Pepper

Red bell peppers are an excellent source of Vitamin C. Stir-frying or roasting these will help to benefit the immune system and is much better than steaming or boiling them. 

Recipe Ideas:

• Pizza topping
• Fajitas
• Stir fry 
• Roasted
• Dip
• Salad