boost your immune system

Boost your immune system with these superfoods

There’s some wisdom in the old cliche that says “you are what you eat”. The foods you put into your body are what supplies it with the energy and vitamins it needs to work properly.

There are some foods that are so beneficial to your health that they become known as “superfoods”. If you’re not including them in your diet, you’re really missing out. 

These foods are packed with so many nutrients they can help you improve the way your body works, such as by boosting your immune system. 

Here is a list of great superfoods that do just that. And best of all, they are all foods that taste so good it will never feel like a chore to fit them into your diet!

Red bell peppers

When you think of sources for vitamin C, citrus fruits probably come to mind. But believe it or not, red bell peppers contain about twice as much vitamin C as citrus fruits.


Papaya offers a number of benefits including B vitamins, folate, potassium, and a digestive enzyme that has anti-inflammatory effects. And as if that weren’t enough, a single papaya contains more than double the daily recommended amount of vitamin C.


Garlic has a long history of being used for health purposes. Early civilizations including the Egyptians, Greeks, and Romans all understood that garlic has some special healing properties. Today, it is used in supplements for a variety of purposes including treating high blood pressure and high cholesterol. Some research suggests that the sulphur compounds found in garlic can boost the immune system.


Blueberries have a type of flavonoid called anthocyanin, which has antioxidant properties that can boost your immune system. 

Research has shown that flavonoids play a key role in the immune defence system of the respiratory tract, and that people who eat foods rich in flavonoids are less likely to catch a cold.

Dark chocolate

Dark chocolate contains an antioxidant called theobromine that can help boost the immune system. Theobromine’s benefits come from its ability to protect your cells from free radicals.

Free radicals are molecules that your body produces when it breaks down food or comes into contact with pollutants. These molecules can damage the body’s cells and may contribute to disease.


Ginger has antibacterial properties and can help support your immune system, but its benefits don’t stop there. You may know that it’s an effective remedy for an upset stomach. It is also a natural blood thinner and contains an anti-inflammatory compound called gingerol that can help relax blood vessels.


Almonds contain vitamin E which is essential to a healthy immune system. Vitamin E is a fat-soluble vitamin, which means in order for it to be properly absorbed into your body, it needs the presence of fat. Luckily, almonds also contain healthy fats!


Yogurt can benefit your immune system in several ways. Firstly, it contains vitamin D, which helps support and regulate the immune system. But it can also offer beneficial bacterial cultures that stimulate the immune system. When choosing your yogurt, look for ones that say “live and active cultures” on the label.

Get Some Help

If you’re looking for more guidance on healthy eating habits, consider getting help from a nutritionist or your local PharmacyGO pharmacist. They can help you create a diet plan that suits you. That includes finding choices that fit your lifestyle and preferences, as well as focusing on the diet changes that will provide you with the greatest benefits.

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