Immune-friendly recipes (2024)

Showing items 1 to 24 of 62

  • A star rating of 4.8 out of 5.58 ratings

    This vegetarian dish, with chickpeas, spiced greens, and yogurt, is halfway between chana masala and saag bhaji - a great side to curries

  • A star rating of 4.7 out of 5.7 ratings

    Make lunch more exciting with this silky and deeply savoury miso and butternut soup. Delivering all of your five-a-day, it's also bursting with goodness

  • A star rating of 4.5 out of 5.308 ratings

    Make this salmon pasta in under 20 minutes for a dinner the whole family can enjoy. Kids will love the fun-shaped pasta while packing in fibre and omega-3

  • A star rating of 3.3 out of 5.11 ratings

    Pack in spinach, feta and walnuts into this rice dish. It's bursting with nutrients, including vitamin K, which is important for our skin, hair and bones

  • Blueberry Bircher pots

    A star rating of 3.8 out of 5.4 ratings

    Avoid the lure of the muffin and latte. These snacks help beat off the mid-morning munchies

  • A star rating of 3.2 out of 5.20 ratings

    Serve up this healthy fish curry, with vibrant turmeric, ginger and coconut flavours, for an easy midweek meal. It takes just 30 minutes from prep to plate

  • A star rating of 4.8 out of 5.10 ratings

    Enjoying eggs for breakfast will keep you going until lunchtime. Delivering four of your 5-a-day, eggs are packed with nutrients and make a great supper choice, too

  • A star rating of 4.8 out of 5.839 ratings

    A comforting vegan one-pot recipe that counts for 3 of your 5-a-day! You can't go wrong with this iron-rich, low-fat, low-calorie supper

  • Kale smoothie

    A star rating of 4.8 out of 5.22 ratings

    Give yourself a dose of vitamin C in the morning with this vegan green smoothie. Along with kale and avocado, there's a hit of zesty lime and pineapple

  • A star rating of 5 out of 5.15 ratings

    This creamy smoothie is packed with nutritious ingredients. Baobab adds a tangy, sherbet flavour and is high in fibre, antioxidants and vitamin C

  • A star rating of 4.5 out of 5.88 ratings

    Cook our 20-minute salmon supper for two and serve with sweet potato mash. It takes just a handful of ingredients to make and delivers two of your 5-a-day

  • Vegan baked oats

    A star rating of 4.4 out of 5.5 ratings

    Try our almond and mixed berry baked oats for breakfast or as a lovely, light pudding. Frozen berries are an economical choice, even in summer

  • Green breakfast smoothie

    A star rating of 3.8 out of 5.20 ratings

    Blitz healthy ingredients for an energy-boosting breakfast. Using unsweetened brown rice milk fortified with calcium and vitamins makes it more nutritious

  • A star rating of 3.8 out of 5.105 ratings

    Use guacamole ingredients to make this low-calorie vegan linguine which can also be served cold as a pasta salad. It delivers on flavour and it's healthy.

  • A star rating of 4.4 out of 5.183 ratings

    A superhealthy, vegan curry that accounts for 2 of your 5-a-day and is low in calories to boot!

  • Tomato penne with avocado

    A star rating of 4.4 out of 5.165 ratings

    Get all five of your 5-a-day in this mildly spiced, healthy pasta dish. It's rich in iron, fibre and vitamin C as well as being low-fat and low-calorie.

  • A star rating of 4.7 out of 5.11 ratings

    Enjoy this sweetcorn, red pepper and bulgur wheat pilaf on its own, or add grilled chicken, a crumbling of feta or blackened salmon, if you like

  • Vitamin booster smoothie

    A star rating of 3.3 out of 5.10 ratings

    Up your vitamin quota with help from this bright and fresh smoothie. Orange, carrot, celery and mango pack a nutritious punch

  • Dhal with garam masala carrots

    A star rating of 3.3 out of 5.11 ratings

    If you're looking for a budget vegetarian meal for one, look no further than this delicious dhal topped with spicy carrots. It's healthy and low-calorie too

  • Porridge with blueberry compote

    A star rating of 4 out of 5.36 ratings

    Top high-fibre porridge oats with creamy Greek yogurt and healthy blueberries – buy frozen to help cut the cost of this filling breakfast

  • A star rating of 4 out of 5.3 ratings

    Soaking oats overnight is great for a speedy breakfast the next day, and it makes them easier to digest. Antioxidant-rich chia seeds and apricots are thought to benefit heart health

  • A star rating of 3.5 out of 5.2 ratings

    Get a protein boost with this soya bean and quinoa salad. Protein is critical for energy levels, carrying oxygen in the blood and helping to make antibodies

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Immune-friendly recipes (2024)

FAQs

What is the best meal to boost the immune system? ›

Consuming foods high in vitamin C such as grapefruits, oranges, tangerines, sweet red pepper, broccoli, strawberries, kale, and kiwifruit are thought to increase white blood cell production, which is key to fighting infection.

What are the high immunity foods? ›

Good choices of foods to boost the immune system include citrus fruits, spinach, almonds, papaya, and green tea. It's worth remembering though, that diet alone can't keep us healthy. It's also essential to exercise, maintain a moderate weight, and limit habits such as smoking and a high alcohol intake.

What foods calm the immune system? ›

Foods for Calming Autoimmune Disease Symptoms
  • Leafy Greens. Caffeine and stress deplete magnesium, so incorporating food sources that add these nutrients back into your diet is increasingly more important in our fast-paced world. ...
  • Turmeric. ...
  • Broccoli and Cauliflower. ...
  • Salmon. ...
  • Berries. ...
  • Sauerkraut.
Feb 20, 2020

How can I boost my immune system ASAP? ›

How to power up and boost your immunity ASAP
  1. Quit smoking. Nothing good ever comes from smoking. ...
  2. Fill up on nutrients. There isn't a single nutrient or food that will boost your immunity on their own. ...
  3. Get physical. Still having trouble warding off nasty germs? ...
  4. Sleep well. ...
  5. For more information.
Jul 14, 2023

What foods help fight viruses? ›

Foods that help your immune system

Specific veggies and fruits that reduce inflammation are apples, berries, tomatoes, celery and onions. Add fermented foods. Fermented foods have “good bacteria,” a.k.a. probiotics that help your immune system.

How can I super boost my immune system? ›

6 Ways to Boost Your Immune System
  1. Stay up-to-date on recommended vaccines. ...
  2. Maintain a healthy diet. ...
  3. Exercise regularly. ...
  4. Hydrate, hydrate, hydrate. ...
  5. Get plenty of sleep. ...
  6. Minimize stress. ...
  7. One last word on supplements.
Oct 21, 2022

What can I drink to boost my immune system? ›

Cutting back on caffeine, avoiding alcohol and drinking more water is good for your health in general, as well as your immune system. Try infusing your water with berries or citrus fruits for a delicious drink with extra vitamin C, to help keep your immune system working well.

What foods are immunity killers? ›

10 Foods That May Weaken Your Immune System
  • Added sugar. There's no doubt that limiting how much added sugar you consume promotes your overall health and immune function. ...
  • Salty foods. ...
  • Foods high in omega-6 fats. ...
  • Fried foods. ...
  • Processed and charred meats. ...
  • Fast food. ...
  • Foods that contain certain additives. ...
  • Highly refined carbs.
Mar 22, 2021

How to rebuild your immune system? ›

“A lifestyle that includes eating healthy foods, physical activity, reducing stress, and getting enough sleep is known to keep your immune system in the best shape,” adds Milner, who is a leader in the discovery of rare immune deficiency disorders of children.

What foods flush out inflammation? ›

An anti-inflammatory diet should include these foods:
  • tomatoes.
  • olive oil.
  • green leafy vegetables, such as spinach, kale, and collards.
  • nuts like almonds and walnuts.
  • fatty fish like salmon, mackerel, tuna, and sardines.
  • fruits such as strawberries, blueberries, cherries, and oranges.
Mar 26, 2024

What is the number one food that kills inflammation? ›

1. Avocados. Avocados are often sought after for their creamy texture and satiating taste. But they are also powerhouses when it comes to fighting inflammation.

What is a super food for autoimmune? ›

The balance of the gut microbiome is paramount for those with autoimmune diseases. Fermented foods like yoghurt, kefir, sauerkraut, and kimchi contain probiotics that promote a diverse and robust microbiota. A well-balanced microbiome can help regulate the immune system and reduce inflammation.

What are three foods that boost your immune system? ›

Can eating certain foods really boost your immune system?
  • Fatty fish. Eat more omega-3 fats to keep your immune system in good shape. ...
  • Citrus fruits. ...
  • Garlic. ...
  • Ginger. ...
  • Turmeric. ...
  • Broccoli. ...
  • Bell peppers. ...
  • Spinach.
Dec 29, 2022

What are signs that your immune system is fighting a virus? ›

Signs Your Body Is Fighting a Cold
  • Body aches.
  • Congestion.
  • Cough.
  • Decreased appetite.
  • Fatigue.
  • Feeling rundown or unwell.
  • Mild headache.
  • Low-grade fever (99 F to 100.3 F)
Jul 24, 2023

Which fruit is best for the immune system? ›

Most citrus fruits such as oranges, grapefruits, tangerines, lemons, and limes contain high levels of vitamin C, which is thought to help fight infection by increasing your white blood cells. Whether you eat them whole, or squeeze the juice onto your food, don't forget to add these tangy fruits to your regular diet.

Which foods boost immunity faster? ›

10 foods to boost your immune system
  • Berries. With a wide variety to choose from, you can't go wrong adding these little nutrient packed sweet treats to your regular diet. ...
  • Fish oil. ...
  • Leafy greens. ...
  • Nuts and seeds. ...
  • Spices. ...
  • Citrus fruits. ...
  • Poultry. ...
  • Brightly colored vegetables.
Jul 5, 2022

What helps immune system the most? ›

“A lifestyle that includes eating healthy foods, physical activity, reducing stress, and getting enough sleep is known to keep your immune system in the best shape,” adds Milner, who is a leader in the discovery of rare immune deficiency disorders of children.

Does egg increase immunity? ›

Eggs. Adequate protein intake is important to support immune response, and eggs are a great way to do this since they also contain nutrients like vitamin D, zinc, selenium, and vitamin E that the body needs for proper immune functioning. If you can, opt for eggs from chickens that were fed a vegetarian diet.

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