5 Immune-boosting foods for the whole family

These nutrient-rich ingredients can easily be added to meals

Thursday 8th of October 2020

As we head into the warmer summer months it remains vitally important to continue bolstering our immune systems with nutritious foods that will not only keep us healthy, but that will help ease anxiety as well.

Citrus fruit such as oranges, grapefruit, tangerines, lemons, limes and clementines are rich in Vitamin C, a popular immune-booster.

Zinc is known for its virus-fighting powers – so include liver, beef and egg yolks in your meal planning. Also consider incorporating nuts and dairy. An easy way of adding more zinc to your diet is by making healthy smoothies with almonds or pumpkin seeds.

Try this smoothie recipe from


  • 1 ripe banana, peeled
  • 1 tablespoon pumpkin seeds
  • 1 tablespoon sunflower seeds
  • 1 tablespoon flaxseeds
  • 8 almonds
  • 1 cup almond milk
  • 1/4 teaspoon vanilla extract
  • 1/8 teaspoon ground turmeric
  • 1 teaspoon honey
  • 2 teaspoons almond butter
  • 3 ice cubes


  • The evening before you plan on making this smoothie, set the banana on a small plate in the freezer. Add pumpkin seeds, sunflower seeds and flaxseeds to a small bowl and cover with water. Let sit at room temperature overnight.
  • Drain seeds and transfer to a blender. Add frozen banana, almonds, almond milk, vanilla, turmeric, honey, almond butter and ice, blending until smooth.
  • Pour smoothie in a large glass and finish with a dusting of grated nutmeg.

Magnesium has a calming effect, and it also supports immunity. Including legumes, nuts, seeds, leafy greens such as kale and spinach, as well as whole grains in your diet will help replenish the magnesium levels that can be affected by stress.

Omega-3 fatty acids also help with anxiety, so try to eat fatty fish such as tuna, trout or salmon at least twice a week.

Just adding a few spices – ginger, garlic, turmeric, and capsaicin (chillies) to your soups, stir fries and stews will do wonders for your well-being.


Posted by Anel Lewis