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May 2020

A healthful, balanced diet plays a vital role in staying well. Here are the five foods that you should eat more of to boost your body’s immunity.


Garlic has antibacterial, antiviral and anti-fungal properties. Garlic also contains allicin, a compound produced when this herb is crushed or chopped. This gives the aromatic herb its antimicrobial and antiviral properties that help you fight infections. Allicin can also improve your immune cells, which will help you fight common colds and flu.

Garlic is best consumed raw for maximum benefit! 


Ginger is rich in gingerol, a substance with anti-inflammatory and antioxidant properties. Certain chemical compounds in fresh ginger help your body ward off germs. They’re especially good at halting growth of bacteria like E.coli and shigella. 

Ginger can be added into most foods and is especially beneficial when consumed raw. Juice with your favourite fruits and vegetables. Boil with water and add honey, lemon, turmeric for a soothing tea.

Nuts and Seeds

Nuts and seeds are rich in omega-3, zinc, iron and vitamin B, all of which can boost your immunity. Zinc is linked to the production of white blood cells, which lie at the centre of the immune system. Nuts and seeds are also good sources of several vitamins and minerals.

Try to include a variety of nuts in your diet as different types of nuts and seeds provide different nutrients. Nuts like almonds are a good source of selenium which helps support the normal function of the immune system. Seeds like flaxseed and chia seeds are a good source of iron, which plays a big part in transporting oxygen around the body, which helps aid the immune system.


Berries are packed with antioxidants. Antioxidants protect our cells and fight free radicals in the body, which keeps us healthy.

Berries are high in fibre and contain different types of vitamins and minerals that your body needs for good health. They are also rich in phytochemicals and flavonoids, a group of beneficial plant compounds with antimicrobial properties that can help to boost your immunity.

Take a variety of berries (blueberries, strawberries, blackberries, cherries and wolfberries) as they provide a wide spectrum of nutrients and can give your body a much-needed boost.


Yoghurt contain probiotics, which are also known as “good bacteria”. Probiotics improve the functioning of the gut by keeping the gut and the intestinal tract free of disease-causing germs. A healthy gut has been linked to better digestion and better immunity. Probiotics have also been reported to help with recovery from common colds.

Have it plain or with a drizzle of honey, sliced fruits, chia seeds, cinnamon and granola. Or use it in your dips and spreads.