July 16, 2021

5 Foods to Build a Strong Immune System

In a world where we have so little control of today, it's important to focus on what we can actually control - our eating habits.


A key factor that we can achieve during this period is to work on boosting and maintaining a strong immune system through cultivating healthy and sustainable eating habits. 

In general, our immune system does an incredible job in defending us against diseases. But at times, it fails and you get sick. How is it possible for us to intervene and help strengthen our defense system? Could a better diet boost our immune system? Would consuming certain vitamins and minerals help? How about incorporating healthy lifestyle changes?

Here are a few immunity-boosting foods that you could consume to strengthen your immunity system!

1. Garlic

Widely used as a spice or herb, garlic is commonly found in most cuisines around the world. Since early times, garlic is known for its healing and antibiotic properties, especially in fighting infections and diseases. 

With naturally occurring compounds proven to stimulate certain disease-fighting cell types of the immune system, garlic has been proven to boost our body's response when common viruses invade.1

2. Ginger

Ginger has been proven to decrease inflammation of the body, such as sore throats. A popular ingredient that most would turn to, ginger could help with decrease chronic ailments 2 and has been shown to lower cholesterol levels3  as well.

Ginger is commonly used in desserts, for a tangy and spicy kick which complements well with the sweetness. Ginger packs are also sold in soluble form or tea in sachets where they aid with digestion.

4. Shellfish

Zinc is required for the proper functioning and signaling of our immune cells.  A deficiency in zinc could ultimately lead to a weakened immune response system, increasing our risks to common cold and flu. 

Commonly marketed and sold as supplements, Zinc reduces our body's oxidative stress and stimulates certain immune cells to keep our body's defense system in check. 

Naturally found in certain varieties of shellfish are loaded with zinc:

  • Crabs
  • Oysters
  • Mussels
  • Lobster

Just like any food, to be consumed in moderation, over-consumption of zinc could actually inhibit the immune system.  So, keep in mind the daily recommended amount. 

4. Citrus Fruits

When we need a dose of Vitamin C when we get the common cold, most of us would turn to orange juice or consume Vitamin C tablets. 

Key to fighting infections and disease, Vitamin C helps boost our production of White Blood Cells, a  key component in protecting our body against foreign invaders.  

Most citrus fruits contain a high amount of Vitamin C and with a variety to choose from, you'll be spoilt for choice (spruce up your water with a squeeze of their juices)!

Popular and common citrus fruits include:

  • Oranges
  • Lemons
  • Grapefruits
  • Limes

5.  Red Capsicum

Did you know that red capsicums contain an even higher amount of Vitamin C as compared to most citrus fruits? These Vitamin C-packed vegetables contain almost 3 times more Vitamin C than a typical Orange fruit. Rich in beta-carotene, a powerful antioxidant, red capsicums is a go-to option to boost immune system functions.

In addition to boosting your immune system, Vitamin C is great in repairing and nourishing the skin to give you that healthy glow! 


Helping to support your immune system should be easy and effortless

And most importantly, remember to stay hydrated and consume sufficient water daily so that our immune cells and defense system functions optimally to keep all those nasty infections at bay!


Your Personal Nutrition Assistant

Are you ready for a lifestyle change, starting from building and incorporating healthy and sustainable eating habits for life? Join us for the next Clean & Lean from 17 July to 14 August. You wouldn't want to miss out on this!

Clean & Lean Challenge 21.3

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