What are the best foods for boosting your immune system ? Even small changes to your diet can work wonders for your body and its defenses. That's why we've gathered some tips on how you can easily integrate delicious, healthy foods into your diet that also increase your nutrient intake. A nutrient-rich, vitamin-rich diet helps you stay fit and healthy all year round! Boost your immune system in seven easy steps.
7. Oranges
Fresh, delicious, and juicy oranges are fantastic for your immune system thanks to all their vitamins. They are known for their high vitamin C content, which is one of the essential vitamins for a healthy diet. Vitamin C is essential because it helps us avoid colds, even when it's cold outside. You can round off your next workout with a few fresh orange slices or start your day with a good, freshly squeezed juice.
6. Yogurt
Yogurt is great for boosting your immune system because it's full of probiotics. Probiotics are "good bacteria" that help your body fight off illness. You can easily incorporate yogurt into your diet – either at breakfast (e.g., with muesli) or alongside savory dishes like a spicy curry.
5. Ginger
Ginger is often recommended by doctors because its strong anti-inflammatory properties make it perfect for boosting your immune system. Inflammation is bad for the body, so drinking ginger tea or adding some spicy, chopped ginger to your stir-fries is a great way to prevent it. A little honey or syrup will make your ginger tea both delicious and healthy.
4. Kale
Kale is truly one of the best foods for boosting your immune system because it's extremely nutrient-dense. Kale is rich in vitamin C and vitamin E, which help the body fight infections. It also contains folic acid, which is important for the immune system. You can garnish your next meal with kale microgreens – which are easy to grow at home in your garden .
3. Tomatoes
Just like oranges, tomatoes are beautifully juicy and packed with vitamin C. This high vitamin content supports your immune system, helping you stay healthy all year round. Tomatoes are incredibly versatile in dishes: whether fresh, pureed, fried, or baked, they taste delicious in almost any way! Tomato juice, thanks to its impressive vitamin content, is also a great way to boost your immune system.
2. Blueberries
Sweet, fruity, and packed with antioxidants: blueberries are a delicious addition to your diet. Antioxidants help your body fight off colds and coughs. A few blueberries in your next smoothie will give it both valuable nutrients and a vibrant color. You can also start your day wonderfully with muesli topped with fresh blueberries. And here's a tip: from June to September, you can even pick them yourself in some of our local forests!
1. Spinach
Spinach is the ultimate food for boosting the immune system, as it's packed with iron, fiber, and vitamin C. This combination puts spinach among the superfoods and makes it number one on our list. Spinach is incredibly versatile – try steaming it with garlic or using it in a curry. And something you can easily do yourself at home – grow spinach microgreens in your ingarden (check out our starter kit here).
