Immune-boosting food

Posted on 29 April 2014

It’s always a good idea to boost your immune system – even more so as autumn settles in. Here are six easy tips to boost your immune system through what you eat.

1. Yoghurt
It’s an excellent source of probiotics (the friendly bacteria), which can reduce the number of harmful bacteria in your gut, thus protecting you from infection. Also available in supplement form, probiotics can help your body in maintaining a healthy gut barrier, which contributes to a stronger immune system.

2. Omega-3 fatty acids
Clinical studies have found that omega-3 fatty acids have beneficial effects against chronic inflammatory diseases, which supports the notion that fish oil has anti-inflammatory and immune-modulating properties. Try to eat oily fish (like salmon, sardines or pilchards) at least twice a week, look for enriched eggs or milk, or take an omega-3 salmon-oil supplement.

3. Onions
Onions are natural antibiotics because they contain allicin, a powerful antibiotic that also protects your circulatory system.

4. The pumpkin family
Here’s why you should try to eat one yellow vegetable every day: the pumpkin family provides excellent sources of immune-boosting betacarotene.

5. Fruit and vegetables
If your diet is rich in fruit and vegetables, you’ll harness the power of numerous phytochemicals. These substances in plants have been found to offer health-protective benefits – and that’s just what your immune system needs during the colder winter months.

6. Tea
Whether you enjoy green tea or rooibos, Earl Grey or oolong, this body-warming beverage provides antioxidants, flavonoids, amino acids and minerals (mainly fluoride) that help support your immune system.


The information provided in this article was correct at the time of publishing. At Mediclinic we endeavour to provide our patients and readers with accurate and reliable information, which is why we continually review and update our content. However, due to the dynamic nature of clinical information and medicine, some information may from time to time become outdated prior to revision.

Published in Nutrition