Top 7 immunity-boosting foods

Taryn Davies
Published: December 9, 2014

It’s cold and flu season, so it’s time to boost your immunity and fight them off before you contract them.

You can boost your immunity with the foods you eat and these top seven foods will help keep you well throughout the winter season.


The artichoke is rich in phytonutrients and antioxidants which help to boost the body’s immunity against disease, they also promote good health. The vegetable has high contents of vitamin C which supports a healthy immune system and the colour pigments in the vegetable have been found to reduce the risk of certain cancers.


Raspberries are rich in vitamin C which help the body develop strong connective tissues and help the immune system ward off the attack of microorganisms.

yogurt with berries


Yoghurt boasts plenty of ‘good bacteria’ that live in the gut, because it’s a natural source of probiotics. Studies have indicated that have good gut health can not only help to boost your immunity, but also encourage better sleep and good digestion.


Avocados are filled with essential fatty acids and vitamins A and E, all of which are the key to immune boosting. Vitamin A plays an important role in the development and differentiation of your white blood cells which play essential roles in your immune system.

The omega-3 fatty acids found in avocadoes are among the healthy fats that keep us ticking over, they also act as immune boosters by increasing the activity of phagocytes, the white blood cells that eat up bacteria.



There are over 700 edible mushrooms in the world right now, out of an amazing 100,000 varieties. And while mushrooms have been used for thousands of years in traditional Asian medicine, we can also adopt them to help boost our immune systems. The dietary nucleotides found in mushrooms are building blocks for DNA and RNA synthesis now known to support the production and function of immune cells.


Sage is loaded with antioxidants, so it’s anti-ageing as well as offering calcium, magnesium, the essential oil thujone, flavonoids and phytosterols.

Sage is a potent broad spectrum antiobiotic and immune stimulant; it posses anti-bacterial and antiseptic properties and is anti-inflammatory so is excellent for preventing and treating colds and sinus infections.


This list wouldn’t be complete without garlic, it’s been used for centuries as a natural antimicrobial to fight infections – helping prevent gangrene in both world wars. Raw garlic, not cooked or dried, is most beneficial for our health, since heat and water inactivate sulphur enzymes, which can diminish garlic’s antibiotic effects. Trials have shows that the toxin-fighting staple can lower blood pressure and cholesterol too, as well as killing parasites in the body. So despite the fact it may have an adverse effect on your breath, its health benefits are too vast to ignore.