Immune Boosting Food - Healthy Eating

Immune Boosting Food (and Two Drinks!) For A Healthy Mind and Body

Coach Triumph Healthy Eating Leave a Comment

There are lots of different food types that’ll provide your immune system with a much needed boost including peppers, garlic, spices, green and leafy vegetables and even dairy.

This is the most important period many of us have ever faced when it comes to establishing strong immune defences due to the Covid-19 pandemic. We’re now going to share with you how you can naturally provide your body with vital immune support.


Many people turn to multivitamins and supplements at a time like this to ensure that they are functioning at an optimal level. Your money is just as well spent on nutritious whole-food, however.

Here are the most important health food varieties to boost your immune system and improve every aspect of your functionality.

#1-Green and Leafy Vegetables

Green and leafy vegetable varieties are packed full of essential vitamins and minerals. They also include plenty of fibre to keep things moving through our digestive tract which helps to reduce everything from bloating to water retention.


This means that your mind and body get the essential tools they require to function whilst also allowing you to avoid feeling lethargic and sluggish. On every front, greens make for a highly effective healthy food option.

#2-Citrus Fruit

We all know that vitamin C is vital for boosting our immune defences, but many of us get this crucial micronutrient from supplements or multivitamins. You can still do that, but citrus fruit is naturally abundant in this powerful immune booster, too.

Whether you prefer reaching for Oranges, Kiwi, Limes or Lemons. They are all rich in vitamin C meaning that they’ll dramatically improve your immune functionality and safeguard against illness.

#3-Live Culture Yoghurt

Dairy products like yoghurt are full of calcium for developing our bones, teeth and nails not to mention vitamin D to assist in our ability to use that calcium, but if you get a high quality yoghurt then there are lots of other benefits on offer.

It’s all about ensuring that you get a yoghurt variety that comes with live cultures included. This means that your digestive system will improve as a result and your ability to absorb the nutrients from every food variety you eat will subsequently improve, too.

This means better functionality overall.

#4-Green Tea

The importance of green tea simply can’t be overstated.

This herbal tea has been around for centuries in Asia and has in recent decades been used to significantly boost immune systems the world over. This is all thanks to its antioxidant properties.

Antioxidants allow us to combat something known as free radicals. Free radicals are basically negative elements found inside of our bodies that can lead to the prevalence of disease and illness.

Green tea

The higher our antioxidant count is, the less free radicals we have in our body at any given time. Make green tea a staple part of your healthy eating regimen if you want to make your immune system and body in general as bulletproof as possible.

#5-Nuts and Seeds

Nuts and seeds are packed full of essential omega 3 and 6 oils. These oils quite literally form the back bone of our immune system.

Nuts and seeds image

Though some nut and seed varieties are higher in these oils and certain vitamins than others, the best way to ensure that you’re taking in the widest nutrient range possible is by consuming a small portion of mixed nut and seed selections for maximum impact.

#6-Oily Fish

When it comes to immune boosting food, there is perhaps nothing quite as rich in immune boosting omega 3 oil than oily fish varieties.

Regardless of your preference, whether it’s Mackerel, Salmon or even Herring (a less consumed but powerful super food.) Through consuming oily fish you’re always going to ensure that your immune system is in top condition.


All varieties of eggs are another great example of a food type that are densely packed with omega 3 oil. Make sure that you consume them as part of your weekly healthy eating habits.


Ginger is one of the most powerful natural antioxidant food types on the planet and is capable of naturally blitzing through free radicals to keep you disease and ailment free.

Spices have a similar effect and are great for healthy blood flow. It’s always worth using a wide variety of spices along with ginger as part of your weekly cooking. If you are a black tea drinker, you can chop a small piece up and add it to black tea.


The most important immune boosting food of them all.

Water is vital for performing every chemical reaction in the human body. No water means that none of our immune processes work properly.

water glass image

 How about starting every day with a glass of water or roughly one pint of room temperature water and set a timer to ensure that you’re taking in a glass full roughly every two hours. Everyone’s intake requirements vary but a good range is between 2.5-4 litres per day.

Spread the Word

As you can see, achieving a healthy mind and body isn’t rocket science and doesn’t require you to spend hundreds on supplements and multivitamins every month.

Through the support of friends to partner up with at the gym or professionals like Personal Trainers and Life Coaches for healthy eating and lifestyle support, you can achieve a healthier mind and body quite easily.

It’s sometimes even just a simple case of tweaking your food intake to include more of the options we’ve given you today.

We’d love you to share this article to help as many people as possible to achieve a better immune system and state of health amidst the Covid-19 pandemic. This information could make an enormous difference for someone that you know.