fresh parsley, red onion, garlic, olive oil, lemon on a wooden background

Nine immune supporting foods you’ve got in your kitchen right now

Cook up an immune-supporting feast tonight

These super healthy ingredients may already be in your kitchen and are packed with nutrients (including vitamin A, vitamin C, vitamin E, beta-carotene and selenium), which can give our bodies additional immunity support.

1. Lemons and limes

Everyone knows that vitamin C is useful for supporting the immune system. Good news; lemons and limes are full of the stuff! Add slices to your drinking water, squeeze over vegetables or salads, or use as a dressing for meat and fish.

2. Garlic

Raw garlic is brilliant at giving your body’s immune system a helping hand thanks to its natural antibacterial properties. Crush or slice garlic cloves and add to salad dressings as garlic’s health powers are best when it’s raw.

3. Parsley

See how smart nature can be? After all that raw garlic, you might fancy a natural breath freshener. Stock up on fresh flat-leaf parsley. This fragrant herb contains lots the flavonoid apigenin, which can has been seen to support the immune system.1 A salad dressing of crushed garlic, fresh lemon juice, and chopped fresh parsley will do you good!

4. Mushrooms

Mushrooms are an interesting food ingredient, because - just like us - they synthesise Vitamin D when they are exposed to UV light. You should therefore choose wild mushrooms or mushrooms grown in UV light. They are the only plant source of vitamin D, which supports your immune system.

5. Bell peppers

Brightly coloured bell peppers contain lots of vitamin A, which has been proven to support your immune system.2

6. Shallots

These little onions contain lots of allicin, a natural antibacterial compound. Slice or chop them to get the most out of them. The good news is that shallots taste milder and sweeter than big onions, lending themselves to a wider variety of recipes.

7. Ginger root

Keep a few inches of fresh root ginger in your kitchen. Not only is it naturally warming, but it soothes digestion. Ideal for stomach discomforts.

8. Chillies

Fresh red and green chillies are incredible because they contain lots of vitamin A and C - nutrients which can help the immune system.

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Last updated: 15 May 2020

Immunity