UK Food Distributors suggest 12 foods to improve immune system

A balanced, healthful diet plays a key role in staying healthy. The following 12 foods are suggested by UK food distributers that may help you boost your immune system:

A strong immune system helps you stay healthy. Your immune system consists of proteins, tissues, cells, and organs. Together, they carry out the bodily processes to fight off bacteria, viruses, and foreign bodies that cause diseases or infections. When your immune system comes into contact with foreign bodies, it triggers a response by releasing antibodies. These antibodies attach to the antigens on the viruses or bacteria and kill them. There are some specific foods that can strengthen your immune system and incorporating them in your diet may be very beneficial for you. Read on to know more about these 12 foods and how they can boost your immune system.

A balanced, healthful diet plays a key role in staying healthy. The following 12 foods are suggested by UK food distributers that may help you boost your immune system:


Blueberries contain anthocyanin, a type of flavonoid that has antioxidant properties that help you boost your immune system. A research conducted in 2016 stated that flavonoids play a significant role in keeping the respiratory tract’s immune system strong. Researchers found out the people who consumed foods containing flavonoids had lower chances of getting an upper respiratory tract infection as compared to those who did not.


Dark Chocolate

Dark chocolate contains theobromine, an antioxidant that helps you boost your immune system by protecting your body cells from free radicals. For those who don’t know, free radicals are molecules produced by the body when it comes into contact with toxins or breaks down food. Free radicals can harm your body cells and may cause a disease. Despite its health benefits, dark chocolate is high in saturated fat and calories, so it’s important to consume it in moderation.



Turmeric is a spice that is usually used in cooking. It’s also present in some medicines. Consuming this spice can improve your immune response. It’s due to the qualities of a compound called curcumin that is present in turmeric. According to a study conducted in 2017, curcumin has anti-inflammatory and antioxidant effects.



Broccoli is a great source of vitamin C and also contains strong antioxidants like sulforaphane. It’s a good choice of food to consume regularly to boost your immune system.

Oily fish

Pilchards, tuna, salmon, and other oily fish are a great source of omega-3 fatty acids. A report published in 2014 states that long-term consumption of omega-3 fatty acids can lower the risk of rheumatoid arthritis. Rheumatoid arthritis is basically a chronic autoimmune condition which occurs when a healthy part of the body is mistakenly attacked by the immune system.


Sweet potatoes

Sweet potatoes contain an antioxidant called beta carotene that gives the orange colour to the potato’s skin. This antioxidant is a rich source of vitamin A. It keeps your skin healthy and also provides protection against ultraviolet rays.



Spinach contains many essential antioxidants and nutrients that can immune system. It includes carotenoids, flavonoids, and vitamins C & E. Vitamins C and E boost your immune system whereas flavonoids help prevent common cold and upper respiratory tract infection in otherwise healthy people.



Many people use ginger is several dishes and desserts, and even in teas. Ginger has antioxidative and anti-inflammatory properties and offers many other health benefits as well. However, more research needs to be conducted to confirm if it can effectively prevent diseases.



Garlic is used as common home remedy for treating colds. A study was conducted to look at whether taking garlic supplements reduces the risk of getting cold. The participants taking placebo had double the number of people affected with colds as compared to those taking garlic supplements. However, more research is needed to determine if garlic can help prevent colds.


Oranges and Kiwis

Oranges and kiwis are a rich source of vitamin C. While scientists are not sure how it may exactly help, vitamin C may reduce the time period of common cold symptoms and aid the immune system in functioning properly.


Sunflower seeds

Sunflower seeds can be a great addition to breakfast bowls and salads. They are an excellent source of vitamin E. Same as other antioxidants, vitamin E boosts your immune system. It does so by fighting off harmful radicals that can damage the body cells.



Almonds contain fiber, magnesium, manganese, and are a rich source of vitamin E. A quarter cup or a handful of almonds is a healthy snack that can improve your immune system.


The Takeaway!

Make sure you add these healthy foods suggested by UK food suppliers in your diet to keep your immune system in check. Today, as you know, we all are fighting a global pandemic, and to fight it right we all need to keep ourselves healthy and physically fit.


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