Top tips on foods to boost your immune system

Eating well has never been so forefront in people’s minds than it is right now.

Consuming certain foods can support a healthy immune system and improve your overall wellbeing.


Often people talk about oranges and other fruits being great providers of essential vitamins, however there are lots of other foods we can eat including spinach, broccoli and strawberry that have a lot of vitamins as well.


It’s also good to consider consumption in general when looking to stay fit and well, for example drinking plenty of water and reducing salt and alcohol is also advised.


Our Executive Chef, Stuart Tyler, has put together a list of food and dishes to help keep your immune system in tip top shape.


Immune Boosters:

Citrus fruits – Vitamin C

Red bell peppers – Beta carotene

Broccoli – Antioxidants

Garlic – lower blood pressure

Ginger – Good for sore throats

Spinach – Vitamin A

Yogurt – Vitamin D

Almonds – Vitamin E

Sunflowers seeds – Vitamin B6, Magnesium

Turmeric – Anti inflammatory

Green tea – Antioxidant

Papaya – Potassium

Kiwi – Vitamin K

Poultry – Vitamin B9

Shellfish – Zinc


Get your fibre in


When looking at a healthy and balanced diet, make sure you are getting enough fibre.

Fibre is found in whole grains (oats, rye, quinoa, brown rice), root vegetables (carrots, sweet potatoes, squash), fruits (apples, pears, banana), cruciferous vegetables (broccoli, Brussels sprouts) and legumes (red beans, lentils) – all good sources.


Protein power


Protein is made up of amino acids, which are required for proper functioning of the immune system. Deficiency of essential amino acids may lower immune function capabilities. Foods such as fish, chicken, eggs, yogurt, and cottage cheese provide all eight essential amino acids, making them well worth stocking up on.

Stuart says: “Feeding your body with certain foods, helps keep your immune system strong. My suggested dishes should help prevent colds, flu and other infections.”


Try out some simple immune-boosting dishes


Stuff delicious red bell peppers with king prawns and crab dressed in citrus and turmeric yogurt. Serve with wilted spinach, broccoli and almond pesto.


Try making green tea panna cotta with ginger, lime and grapefruit marinated exotic fruits with a crunchy toasted sunflower seed crumble.


Stuart is the executive chef at Wasing Park and caterers for corporate events and retreats. To host an event with us, email


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