15 foods to boost your immune system to keep you running. 

15 foods to boost your immune system to keep you running. 

Covid seems to be spreading far and wide among the population. Although now it seems to show milder symptoms it can still stop your training for two weeks.

So are there any foods that can help boost your immune system to stop you from catching and help you recover quicker? Most certainly there are a number of different foods you can try to keep you fighting fit. Here is a list of foods that have helped ease and quicken my recovery from Covid.

Citrus foods

These foods contain lots of vitamin C which helps boost immune systems. Vitamin C is known to help boost the production of white blood cells, which are critical to fighting infections. Some popular citrus foods include; 





My favourite immune-boosting drinks are hot lemon with a mix of ground turmeric, ginger, cinnamon, and cayenne pepper.

Red bell peppers

One of the easiest foods to quickly add to meals. I love bell peppers in a simple Italian sauce or quick Chinese stir fry with sweet and sour sauce. Bell peppers are rich in vitamin C and beta carotene, which converts to vitamin A. All brilliant for your immune system.


Packed with vitamins A, C, and E as well as containing lots of fiber and antioxidants. I love adding broccoli to everything. On top of pizzas, in soups, on top of omelets, in curries, and roasted in white pasta sauces. 


I love garlic. It is the main component in many of my favourite foods. Italian, Indian and Chinese all contain lots of garlic. Garlic contains a heavy sulfur concentration that can help boost your immune system.


Ginger is great for decreasing inflammation-causing sore throats. I love adding it to Chinese and Indian dishes. At the moment I buy it in frozen cubes. This makes it super easy to add into dishes as a paste.


Again spinach has a tone of vitamin C which helps boost your immune system.


High in vitamin D and has been involved in research exploring its potential in boosting the body’s natural defenses. I love Greek yogurt with frozen fruit, nut butter, and a drizzle of maple syrup, or honey for breakfast. 


Containing a load of vitamin E they are considered a key player in boosting the body’s natural defenses.

Sunflower seeds

These little seeds make a great addition to yogurt and contain vitamins B-6 and E which a great for the bodies immune system.


In the majority of curry pastes Turmeric has been known to have anti-inflammatory properties. This is why I love adding it to my witches brew to drink. 

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