6 Immune-Boosting Foods You Should Be Eating Right Now

Our bodies are equipped with a natural defence system that can help fight viruses, infections, and bacteria – but are we taking care of it?

Now is the time to start adding immune-boosting foods to your diet. Not only is there a global pandemic, but we’re about to enter the winter season. If you’re prone to getting colds and flus, then you need to start incorporating the right foods into your diet to make your food as medicine. Immune-boosting foods help strengthen your immune function so that your body can protect itself from disease.

Staying at home can only do so much – the rest must come from within. Start building your body’s protective barrier defence system by making sure you’re getting an adequate amount of these six immune-boosting foods in your diet.


Broccoli is packed with essential vitamins and minerals, including vitamins A, C, and E, as well as fibre and antioxidants that help flush the bad stuff out of your system. Besides that, there’s also zinc, magnesium, iron, and potassium, as well as beta-carotene and vitamins B1, B2, B3, and B6. Now that’s a lot of nutrients! All working together to boost your immune function so your body stays strong. The key to cooking broccoli is to cook it as little as possible – steam, stir fry, and keep it crispy! This isn’t a veggie that you want to mush up.


Elderberries have been used in natural medicine for centuries, most traditionally turned into a (delicious) syrup. The fruit is known for its antiviral properties which make it a superstar in fighting colds, flus, viruses, and bacterial infections. Elderberry is also a known anti-inflammatory and helps to clear sinuses by reducing swelling in mucus membranes.


There’s a reason why Popeye loved this leafy veg so much, and it’s thanks to its superfood status. Spinach is a powerhouse that’s packed with high amounts of folate, vitamin A & C, fibre, magnesium, iron, antioxidants and beta carotene. These nutrients are all known immune-boosters and help the body to repair itself and stay healthy.

Just like broccoli, this is a veg you don’t want to overdo. Chuck it into the pot just a few minutes before you’re done cooking to reap the benefits of spinach on your immune system.


We’re talking about natural yoghurts here, not the fun strawberry flavoured desserts you can find in supermarkets these days. Look for those with live and active cultures, like natural Greek yoghurt, to get the good stuff that helps boost your immune system.  Yoghurt also has a good amount of vitamin D, which can help regulate your immune system so it better fights disease. It’s also packed with probiotics Lactobacillus acidophilus and Lactobacillus casei, both known to boost immune function. Besides that, yoghurt helps improve your gut bacteria so your body is adequately digesting foods and sparing energy to fight disease.


Garlic is a fantastic antibacterial and antiviral food that is also packed with antioxidants. The antiviral properties of garlic have been considered helpful in reducing the severity of flus and colds – in one study, those who took garlic supplements caught less colds than those who did not. How does it boost your immune system? Well, there’s a high density of sulfur-containing compounds in garlic – like allicin – which are known to help boost your immune system.


Ginger is a potent immune booster, antiviral, and antibacterial that’s also packed with antioxidants. This zingy root vegetable fights free radicals to ease oxidative stress on the body, helping us to better fight infections and toxins. Because of its anti-inflammatory properties, ginger helps soothe sore throats while also decreasing nausea and digestive stress. The best way to consume ginger is by grating it fresh in hot water to make a tea, or adding it in your cooking.

Don’t fancy yourself much of a chef?

Well, we do. So if you can’t figure out how to incorporate these immune-boosting foods into your diet, our private chefs can do it for you. Our team of incredible chefs can cook fresh and nutritious meals for you and your family to give your body what it needs to thrive. Get in touch with us to discuss how we can make mouth-watering (but healthy) meals more accessible for you.