Superfoods You Should Prepare to Boost Your Immune System

Superfoods You Should Prepare to Boost Your Immune System

The ongoing pandemic has most (if not all) of us at home in self-isolation. With all that idle time, it’s easy to get tempted into grabbing another bag of crisps or chocolates from the pantry. However, it goes without saying that staying healthy is of the utmost importance nowadays. We must properly prepare our meals to ensure we’re getting the right nutrition. Let’s take a closer look at the best food superfoods for keeping your immune system strong and healthy.

Written by our guest contributor Bianca Kim


Don’t be fooled by their size, as berries have all sorts of nutrients for boosting your immune system. In our “Best Foods to Eat to Keep Calm at Work” post, we shared that these fruits are packed with antioxidants, which are vital for keeping your immune system in great shape. Plus, different berries protect your immune system in their own special way. For instance, dark berries like blueberries and blackberries contain antioxidants called bioflavonoids that help sustain your immune system’s health. Meanwhile, elderberries are filled with flavonoids, which strengthen your immune system’s response. You can enjoy a mixed bowl of berries as a pre-workout snack, or replenish yourself with a post-workout berry smoothie.

Citrus Fruits

Another food source that can do wonders for your immune system are citrus fruits — from oranges and grapefruit, to lemons and limes. These brightly-coloured fruits are one of the best sources of vitamin C. Aside from being an essential nutrient for building a fortified immune system, this vitamin also helps you maintain strong muscles. Dr. Sara Kayat notes that vitamin C is an antioxidant that fights off those pesky free radicals that can harm your cells, tissues, and genetic material. A great way to consume these tangy treats is by eating one about 30 minutes before your workout so that your muscles are really equipped with the vitamin, and thus able to repair themselves.


Rice is a prime carbohydrate source for keeping you healthy and active. Not only will it safely sustain your energy for your exercise routines, but it also prevents you from overexerting yourself. The cooking guides and appliance reviews on We Know Rice highlight how easy it is to prepare this staple food, making it a pantry essential. Regardless of their variant, all rice types are extremely easy to prepare. That said, those who want more nutritional benefits can go for options like red or black rice. Black rice, in particular, is full of antioxidants that safeguard your immune cells from dangerous free radicals. You can try making a hearty black rice bowl mixed with a lean protein option before your next workout.


Kale has been a favourite superfood in the health and wellness world for quite a while now — and for good reason. This leafy green vegetable is chock full of antioxidants that strengthen your immune system, while also detoxifying your body from any harmful substances. Moreover, nutritionist Nicola Shubrook points out that kale contains the hormone selenium, which makes your body less vulnerable to infections. Whether it’s creating a kale salad or having it as a side dish, be sure to knead this veggie when preparing it in order to break down its fibrous cells.

It’s essential to keep your immune system in tip-top shape during these tough times. Incorporating these superfoods will surely make a world of difference. To stay on top of the latest health news and trends, have a look at our other posts on MyFitnessChat.

Specially written for by Bianca Kim