The immune system is your bodies defence against infection and illness. It works by identifying disease-causing germs and defeating them before they can make you ill. Basically, if your body is a castle your immune system is the wall that protects it.

Unfortunately, you can’t completely prevent sickness. You can, however, ensure your immune system is in the best state to fight off infection and illness when they occur.

So how do you boost your immune system?

Like all systems of the body, the strength of your immune system is affected by your lifestyle and diet. If you don’t give your body the nutrients it needs, your immune system doesn’t get the resources it needs to effectively protect you from infection and illness. So how do you get these nutrients? You eat a diet that is rich in vitamins, minerals, and other nutrients.

Here is a list of foods that can help boost your immune system to ward off disease-causing germs.


Mushrooms are magic for your immune system! Not only are mushrooms rich in B vitamins and minerals, they also contain powerful antioxidants like Glutathione & Selenium.

Studies have shown that Selenium, in particular, influences inflammatory and immune responses by helping to lower oxidative stress on the body.

Ensuring your diet provides a good amount of antioxidants is important for you immune system. Other quality sources include berries, beetroot, and dark chocolate.


This tasty fruit is a great immune booster. Packed full of vitamins and minerals, watermelon is high in vitamin A, vitamin C, and Potassium, which help to strengthen the immune system against infection. It is also a great low-calorie snack option.


Yoghurt is full of amazing nutrients for your body, and these benefits extend to your immune system. Yoghurt is rich in probiotics, which help to boost immune function and may even help reduce the severity of illness or infection.

Yoghurt also provides a high dose of protein, of which cells are built, and vitamins D, B2 & B12, which are necessary for a robust and healthy immune system.


Spinach is a certified superfood. High in folate, magnesium and iron, the nutrients in spinach help cells to function at their best which, in turn, boosts their response to infection.

Not only that, but spinach is also high in vitamin C, an essential micronutrient your body can’t produce. Vitamin C is important as it has been shown to support various cell functions that contribute to immune defence. Studies have shown that deficiencies in vitamin C can lead to impaired immunity and a higher susceptibility to infection, so it’s very important. If you aren’t getting enough in your regular diet, vitamin C supplements are great.

Green Tea

Green tea is packed with flavonoids, a type of antioxidant. The specific flavonoid that proves to be beneficial is called epigallocatechin gallate (EGCG), which has been shown to strengthen immune system action because it protects against harmful oxidants and radicals.

Green tea is also an amazing source of L-theanine, an amino acid that may aid in the production of disease-fighting compounds.

Sweet Potato

Sweet potatoes have a distinct advantage over other potato varieties when it comes to their immune boosting abilities.

Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. Beta carotene is beneficial because your body converts it to vitamin A, which plays a crucial role in enhancing immune function and the immune response of cells.


Did you know one cup of broccoli provides as much vitamin C as an orange?

Not just that, but broccoli contains multiple other immune-boosting nutrients, and an array of B vitamins. B vitamins are important as they play a critical role in the production of the body’s disease-fighting cells.

The Lady Shake

Give yourself a pat on the back, you’re already having one of the best foods for immune system health. Apart from containing Vitamins A, C, & D, and the minerals Copper and Zinc, The Lady Shake is packed full of whey protein.

Protein is the macronutrient responsible for building the cells of your immune system. Protein also produces antibodies that circulate in your blood and support the immune system, activity attacking foreign substances in the body.