Our expert tips on boosting the immune system

Boosting your immune system through diet is a method that has been around for a very long time. Many studies have shown that certain foods have health benefits, some targeted and some contributing to your overall body health and well-being.

In light of current circumstances, the need for a strong immune system is now higher than ever due to the spread of Coronavirus and the risk that immunodeficiency presents.

At Inspire, food is not only our passion, but our expertise too. We have put together this list to offer our expert advice to help you make the most of the immune-boosting benefits that come with certain foods.

Source of Vitamins

Vitamins are a key benefit to many fruits and vegetables. One of the most common one, very often taken as a supplement, is vitamin C. This popular immune-system booster can be found naturally in citrus fruits, such as: oranges, lemons & limes, clementines and grapefruits.

Although citrus fruits are usually the first natural source of vitamin C that comes to mind, red bell peppers actually contain twice as much vitamin C!

Spinach is also high up on this list and can be cooked and disguised into food in many ways, which makes it a great source to get vitamin C from regularly.

Its benefits don’t stop there…spinach also contains vitamin E, which is a powerful antioxidant.


We are giving garlic its own section because it deserves the limelight. As one of the basic ingredients added easily to almost every cooked dish, garlic comes with remarkable health benefits in addition to the taste it adds. Recognised as an antibiotic, garlic fights bacteria and enhances immune cell function.

Studies have shown it also can reduce the severity of flu and cold symptoms, as well as a faster recovery from a cold. It also helps lower blood pressure and slows down the hardening of arteries. The antibiotic and antioxidant properties of garlic make it an effective immune-system booster.


Garlic aside, there is a wide range of fruits and vegetables with antioxidant properties. This list includes strawberries, tomatoes, kiwis, papaya, peaches, mangos, apples, pumpkin, carrots, cauliflower, beets and Brussel sprouts. Moreover, legumes such as lentils, beans and peas are also antioxidant foods and have been associated with a lower risk of cardiovascular diseases.

Combine a healthy diet with a healthy body

It is often overlooked that a healthy diet needs to be combined with exercising to really get the full benefits. While it’s tempting to laze around when we have so much time to spend at home, it is important to always remember that regular physical activity lowers blood pressure and builds strength, putting you at lower risk of catching certain diseases.

While we are all limited to our usual physical activity at the moment, make sure to make the most of what you can do by trying out a new home workout available online and using your one walk outdoors each day.

We hope our tips will help you introduce these foods into your daily diet and stay active to boost your immune system at a time when we all need to the most!

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