15 Foods To Boost Your Immunity

Eat these regularly to help you fight back against Covid-19 and seasonal bugs

- Tanya Pearey

1 Eggs

‘Eggs are a great source or zinc and also disease-fighting nutrients lutein and zeaxanthin,’ says nutritionist Kim Pearson. ‘They’re also a great protein source for vegetarians.’

2 Wholemeal bread

The fibre content is much higher than white bread. ‘Fibre plays such a key role in your immune system,’ says immunologist Dr Jenna Macciochi. ‘It feeds the microbes in our gut, having a really powerful effect on our immune cells, making sure they do their job properly.’ But it’s important to get lots of different plant-based foods into your diet for a good fibre intake, and that means a wide variety of vegetables, beans, pulses and legumes.

3 Chicken

It’s a good source of zinc, which helps your immune system fight off bacteria and viruses. Red meat and seafood are also high in this immunity-boosting mineral.

4 Salmon

‘Vitamin D is a vital immune nutrient, but also one of the most common nutrient deficiencies,’ says Kim. Sunlight is our primary source, so getting out in daylight is key, but you can also top up your levels by eating fatty fish such as tuna, mackerel and salmon.

5 Sauerkraut

‘I’m a fan of fermented foods that are rich in probiotics – living bacteria,’ says TV doc Michael Mosley, author of Covid-19 (£6.99, Short Books). ‘Although there’s no evidence that they’ll boost your immunity, they’re a useful way of boosting your “good” bacteria.’ Also try cultured yogurts and milk, sourdough bread and miso.

6 Tea