Vaccinations may be well underway but we still need those immunity boost.

The immune system is your body’s natural defence system against any harmful invaders. These invaders can include viruses, bacteria, parasites, or any illness or infection with the potential to make us ill. The pandemic has resulted in an increasing need to make our immune system stronger than ever. However, despite how complex doing so may seem, there are simple eating habits you can focus on to help boost your immunity.

Citrus Fruits

Vitamin C is a powerful antioxidant that can strengthen your body’s natural defences and boost your immune system. It increases the production of white blood cells that are vital in fighting infections. The human body does not produce vitamin C, but it can be found in almost all citrus fruits, making it convenient to add to any meal. Examples of such fruits include lemons, oranges and tangerines.


Found in almost every meal we eat, garlic adds more to food than just a pack of flavour. Garlic is packed with vitamins and minerals such as magnesium, iron, calcium and many more. What makes it a magical immunity booster is the rich source of sulfur-containing compounds, such as Allicin. Although garlic in any form is beneficial, the best way is to chew raw garlic because it releases the Allicin directly into your mouth.


Spinach is one of the best leafy greens out there, with delicious nutrient-dense leaves that magnify the flavours of any dish. Packed with vitamins and minerals such as Vitamin C and Vitamin E, eating spinach can increase the ability of our immune systems to fight off infections. Spinach is healthiest when cooked minimally, allowing it to retain its nutrients.


Consuming probiotics is one of the best ways to boost your immunity, and yoghurt is among its best-known dietary sources. The gut-friendly bacteria help balance your digestive system while simultaneously strengthening your immune system. You should make sure you purchase yoghurts that are labelled as “live and active cultures”, such as Greek yoghurt. Yoghurt is also a great source of vitamin D, which boosts our body’s natural defences against illnesses.


Loaded with vitamins A, C, and E, mangos really are the king of all fruits. With just one serving fulfilling 50% of the daily value of vitamin C, mangos are an essential superfruit to boost your immunity. Mangos also contain a rich source of copper which helps form red blood cells and thus boost immunity.

If you’re searching for ways to prevent colds, the flu, and other illnesses, your first step should be to focus on incorporating superfoods in your diet. Include the ingredients mentioned above in your meal plans to pump your body with the nutrients needed to boost immunity.

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