Foods To Boost Your Immune System

As lockdown continues, its important now more than ever that we look at ways to keep ourseves fit and heatlhy.

There are plenty of ways to keep your immune system functioning optimally. These include: 

In this article we’ll be focusing on your diet. We’ve listed some key nutrients that play a vital role in keeping your immune system in tip top condition.  

Beta Carotene

The body converts beta carotene into vitamin A, that works as an antioxidant which is essential for a healthy immune system.  

Antioxidants are the substances that prevent slow damage to cells caused by free radicals.  

Good sources of beta carotene include carrots, spinach, apricots, sweet potatoes, kale, squash and broccoli.  

Vitamin C

Vitamin C has several important functions, including: 

  • Protects cells and keeps them healthy  
  • Maintains healthy skin, blood vessels and bones  
  • Helps with wound healing  

Studies suggest that consuming 200 milligrams of Vitamin C can reduce the symptoms of a common cold.  

You can reach your 200-milligram limit by combining foods such as strawberries, grapefruit, oranges, mango, broccoli, cooked cabbage, red and green peppers.  

Vitamin D

Vitamin D is an important one as it regulates the production of protein that kills bacteria and viruses.  

Although there is no evidence to prove that vitamin D supplements will protect you against coronavirus, it might be worth investing in some vitamin D supplements, especially if you’re not getting enough of this important vitamin through your food.  

There are plenty of good food sources that contain vitamin D. Here are some examples, cheese, mushrooms, eggs, fatty fish, including canned fish (salmon and sardines). 


Zinc has become a popular treatment for the common cold, as well as fighting infections and healing wounds.  

Research has shown that low levels of zinc may impair your immune function.  

Sources of zinc include lentils, beans, fortified cereals, seeds, nuts and if you’re really fancy crab and lobster.