You are currently viewing Top 20 Immune-Boosting Foods Suggested by UK Food Distributors

Top 20 Immune-Boosting Foods Suggested by UK Food Distributors

What is Immune System?

Immune system defends our body against infections, it is a complex network consisting of cells made of proteins. It memorizes each germ it has killed and upon reinfection quickly releases defense against it. A defective immune system causes body to get infected with all sorts of diseases and autoimmune disorders.

How to Boost Your Immune System?

When you’re looking to improve your health, it’s tempting to start taking supplements and vitamins. But in many cases, the best approach is to first focus on what you’re eating.
Vitamin C and E, zinc, and selenium are all elements found in fruits, vegetables, and other natural foods to improve immune system.
The immune system continuously work to make you healthier, but when your body’s defenses are compromised, staying healthy becomes more challenging. With ageing, your immune system begins to deteriorate. In addition, lifestyle factors such as sleep habits, stress levels, alcohol intake, smoking, and food can all have an impact on how well your body operates.
Here are 20 immune-boosting foods packed with nutrients.

List of Top 20 Immune-Boosting Foods Infographic
Top 20 Immune-Boosting Foods Infographic

1. Broccoli

Broccoli immune booster

Broccoli is high in vitamin C, which is required for proper functioning of white blood cells that are vital elements of our immune system.

2. Raw Garlic

Raw Garlic - One of immune boosting food

Garlic‘s antibacterial, antifungal, and antiseptic properties are renowned. It also has the potential to strengthen the resistance against viruses and other ailments, as well as its ability to fight them off. This is performed by enhancing the immune system’s efficiency.

3. Ginger

Ginger - One of immune boosting foods

Ginger has anti-inflammatory and anti-oxidant qualities that could aid in the reduction of chronic illnesses, and also immune system ailments. Ginger got three health-promoting compounds: gingerol, shogaol, and zingerone.

4. Spinach

Spinach - One of immune boosting foods

Spinach is high in beta carotene and vitamin C and ,2 antioxidants that support in illness prevention by strengthening our immune systems’ ability to fight infections.

5. Red Bell Peppers

Red-Bell-Preppers - One of immune boosting foods

Vitamin C, and Beta carotene are found in red bell peppers that has already been proven to help in boost your immune system by encouraging the production of white blood cells that are vital in the defense against illness.

6. Vitamin C-Rich Foods

Vitamin-C-rich-foods - One of immune boosting foods

Vitamin C containing foods, for example, orange & grapefruits, may assist in minimizing of time period that cold symptoms last. As already viewed, Vitamin C is antioxidant which assists our immune system to fight against illness.

7. Meat

meat - One of immune boosting foods

Meat contain Vitamin B6. It also contains iron which facilitates Red blood cells bring oxygen across the frame to fuel cell activity.

8. Bluberries

Blueberries - One of immune boosting foods

To boost our Immune system, Blueberries has anthocyanins that are potent antioxidants and aid to reduction of inflammation and improve the immune system. Blueberries, in addition to other berries like raspberries, strawberries, and cranberries, are full of vitamin C that is another important ingredient in immune functionality.

9. Yogurt

Yogurt - One of immune boosting foods

Zinc is abundant in Yogurt, a nutrient that aids in immune system regulation. It also provides probiotics, which are beneficial bacteria essential for intestinal health. Children who took probiotics, were less sick than those who did not.

Yogurt has also calcium and protein, but you will be surprised to know that live and functional cultures are also there in it that strengthen the immune system. The yogurt bacteria help our body to digest nutrients. This bacteria also helped to lower the cancer risk.

10. Almonds

almonds - One of immune boosting foods

Vitamin E, which is abundant in almonds, is an important ingredient for immunological function. Vitamin E levels were found to be lower in those who had recently recovered from an upper respiratory illness than in those who had not.

11. Tumeric

Tumeric - One of immune boosting foods

Curcumin, which appears to have anti-inflammatory properties, is found in this spice. Curcumin has been found to increase immunological function.

12. Papaya

Papaya - One of immune boosting foods

Papaya, also named as pawpaw or tree melon, is a tropical fruit and source of vitamin A, vitamin C, and folate. It also contains enzymes that help us in digestion.

13. Kiwi

kiwi - One of immune boosting foods

Kiwi is a tiny fruit with full of nutrients .Vitamins, minerals, and antioxidants abound in this fruit, with lots of other health benefits.

14. Poultry

poultry - One of immune boosting foods

Chicken soup and stock have significant levels of zinc, selenium, and vitamin B6, All of these have been proven to increase immunity.

15. Shellfish

shellfish - One of immune boosting foods

Shellfish is abundant in Zinc for example clams, mussels, oysters, crab, and lobster. Infections such as colds and flu can be avoided by using Zinc.

16. Milk

milk - One of immune boosting foods

Vitamin B12 is found in milk. Which benefit to strengthen the immune system.

17. Mushrooms

mushrooms - One of immune boosting foods

Mushrooms contain chemicals like lectins and beta-glucan, which strengthen the immune system’s capacity that protect you from diseases caused by viruses and bacteria.

18. Fish

fish - One of immune boosting foods

Fishes like as mackerel, tuna, salmon, and trout are full of omega-3 fatty acids. Many chronic diseases like cancer and heart disease are protected by these fats available in fish .They even have an advantageous impact at the body’s immune system by reducing inflammation.

19. Spices

spices - One of immune boosting foods

The herbs and spices we use in our daily cooking can help us boost our immune system. For example cinnamon, turmeric and other ground spices.

20. Bananas

bananas - One of immune boosting foods

Banana is abundant in vitamin C and vitamin B6. It is known for mood improvement if it is consumed on consistent basis. Banana is also among boosting foods.


As we can see, we have a list of foods to boost immune system. Few are better than others, but they’re all fantastic contributions in our diet. Try adding them all some time, and see exactly how you feel the change! The aim is to consume as many immune-boosting foods as you can so that you have the best chance of beating off disease. Whichever food(s) you choose to incorporate into your diet to improve immune system, remember that there’s no substitute for freshness. So be sure your foods are as close to nature as possible. Buy in season and eat raw foods that are good for your immune system whenever you get the opportunity.

Of course, it is not only about eating foods that boost the immune system, to maintain your immune system in fantastic condition, exercise regularly, get enough sleep and rest to reduce your stress levels.

Also Read: UK Most Popular Frozen Foods in 2022

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