10% off €35 OR 15% off €45

000000s
Code:HOLLAND
 

10% off €35 OR 15% off €45

000000s

Code:HOLLAND

OffersBlack Friday DealsBuy One Get One 1/2 PriceBetter than 1/2 price25% off Online Only OfferOutlet2 for €23 Mix & MatchBuy 2 for €6 Mix & Match4 for €16 Mix & MatchVitamins & SupplementsVitamins & Supplements Shop AllCBDCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGlucosamineGlucomannanSeaweed, Kelps and AquaceuticalsDigestive EnzymesSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyFlower RemediesVegan Vitamins & SupplementsHolland & BarrettVitabioticsSolgarBetterYouNew NordicBioglanNatures AidDAMEDr OrganicGrass & Co.Black Friday DealsBuy One Get One 1/2 PriceBetter than 1/2 price25% off Online Only OfferOutlet3 for €18 Mix & MatchShort DatedDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkChristmas Food & GiftsAdvent CalendarsFood & Drink Shop AllVegan FoodDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesChocolate CoatedTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstituteMushroom DrinksTeasMatcha & Green TeaSleep & Relaxation TeaSlimming TeaWomen's Health TeasHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSpreadsPateSuperfoodsShop all SuperfoodsSuperfood PowdersMoringa PowderSpirulinaGoji BerriesBaobabChia SeedsDrinks & JuicesShop all Drinks & JuicesMultipack DrinksProtein ShakesJuices & Health ShotsNatural Energy DrinksKombuchaSoft DrinksWaterAlcohol Free DrinksKefirSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardCondiments & SaucesApple Cider VinegarSuperfoodsBreakfast CerealsHoney, Jams & SpreadsTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodHolland & BarrettGrenadeNaturyaPukkaHeath & HeatherNakdTwiningsMeridianPerfectTedOptimum NutritionBlack Friday DealsBuy One Get One 1/2 PriceBetter than 1/2 price25% off Online Only OfferBuy 2 for €6 Mix & Match4 for €16 Mix & MatchOutlet2 for €3 Mix & MatchGluten FreeDairy FreeWheat FreeEgg FreeSugar FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeFish FreeNew inSports NutritionSports Nutrition Shop AllProteinShop all ProteinClear ProteinProtein VeganMeal ReplacementsWhey ProteinMass GainersDiet ProteinCaseinSports SupplementsShop all Sports SupplementsSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsBCAAArginineCreatineShop all CreatineCreatine PowderRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossKetoHolland & BarrettOptimum NutritionPrecision EngineeredGrenadeUSNApplied NutritionMyproteinPhDNakdSiSBlack Friday DealsBuy One Get One 1/2 PriceBetter than 1/2 price25% off Online Only Offer4 for €16 Mix & MatchOutletGluten FreeDairy FreeSugar FreeWheat FreeEgg FreeMilk FreePalm Oil FreeSesame Seed FreeCelery FreeCrustaceans FreeNew inBeautyNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareCBD BeautyHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesMakeupElectrical WellnessSexual WellnessDr OrganicFaith in NatureWeledaNaturtintHolland & BarrettTisserandMiaromaQ+ATrilogyEthiqueBlack Friday DealsBuy One Get One 1/2 PriceBetter than 1/2 price2 for €23 Mix & MatchOutlet25% off Online Only OfferAlcohol FreeDairy FreeGluten FreeParfum FreePalm Oil FreeMicroplastics FreeSesame Seed FreeSoya FreeCelery FreeCereal FreeNew inWeight ManagementWeight Management Shop AllSlimming TabletsFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesWeight Management ShotsDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportHolland & BarrettGrenadeOptimum NutritionHeath & HeatherPulsinUSNDiabloEat WaterGreenPeppersmithBlack Friday DealsBuy One Get One 1/2 Price25% off Online Only OfferBetter than 1/2 priceGluten FreeSugar FreeDairy FreeWheat FreeMilk FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeNew inChristmasHealth & WellnessShop all Health & WellnessJoints Bones & MusclesEnergyGut HealthShop all Gut HealthGut Health FoodHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenStress AnxietyShop all Stress AnxietyEnergy SupportSleep & RelaxationShop all Sleep & RelaxationRelaxationFood & DietShop all Food & DietKeto FoodMenopauseHolland & BarrettNaturtintDr OrganicVitabioticsApplied NutritionOptimum NutritionWildWeledaSolgarNew NordicBlack Friday DealsBuy One Get One 1/2 PriceBetter than 1/2 price25% off Online Only Offer2 for €23 Mix & MatchOutlet3 for €18 Mix & MatchDairy FreeGluten FreeSugar FreeAlcohol FreeWheat FreeEgg FreeSesame Seed FreeCelery FreeCrustaceans FreeFish FreeNew inShop for your WellnessGut HealthImmunityEnergyWomen's HealthMenopauseSkincareJoints, Bones & MusclesHair, Skin & NailsSleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartLow Mood & DepressionEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesWomen's HealthPeriod & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

Explore related topics

10 foods to support your immune system

Portion of bell peppers stuffed with spinach and beans
Can your diet help boost your immunity? Check out our top 10 foods to strengthen your immune system! From superfoods like salmon to refreshing citrus fruits and more.

Summary

1Lemons & limes

Lemons and limes contain vitamin C, famous for contributing to the normal function of the immune system. Try our Lemon & Ginger Smoothie Bowl with...

2Good bacteria

Maybe these don’t sound the most appetising. But probiotics (their official name) are thought to help restore the natural balance of bacteria...

3Spinach

Packed with vitamin C and vitamin A, spinach has what it takes to support a smooth-running immune system. It’s also a good source of folate, which...

Explore related topics

No one likes to be ill! You can’t avoid coughs and sniffles completely, but it pays to keep your immune system at its best.

Exercising, not smoking, limiting alcohol, and getting a good night’s sleep are all key to a healthy immune system. However, one of the biggest ways you can support your immunity is to eat a healthy diet.1,2

So, what’s on the menu?

1. Lemons & limes

Lemons and limes contain vitamin C, famous for contributing to the normal function of the immune system.

Try our Lemon & Ginger Smoothie Bowl with echinacea for citrusy benefits.* 

Or if you’re looking for something more classic, try our Vegan Lemon Curd Meringue Cupcakes

*Echinacea isn't suitable for children under 12 or certain other people. Please speak to your GP before taking. If you still want to enjoy this fruity recipe, just skip adding echinacea in step 1.

2. Bell peppers

Brightly coloured bell peppers contain lots of vitamin A, which helps your immune system work properly.4

3. Foods containing ginger

Keep foods containing ginger in your kitchen. They’re ideal for poorly stomachs – or just when you fancy a curry.5 

Not only are they naturally fiery, but they may help relieve nausea.5
Portion of kimchi in a white bowl on white worktop

4. Good bacteria

Maybe these don’t sound the most appetising. But probiotics (their official name) are thought to help restore the natural balance of bacteria in your gut after you’ve been ill.6
A healthy gut isn’t just about avoiding awkward trips to the loo. It contains almost 70% of our immune cells and 95% of our serotonin, the “happy hormone”.7,8

Although we can’t say for sure how beneficial probiotics may be (since more research is needed), try getting in that good bacteria by eating a variety of different probiotics, like yoghurts, kefir, and kimchi. 

Note that the bacteria must be alive to offer any potential benefits. Check the label for “live” or “active” ingredients. By experimenting with different probiotics, you may find what’s best for you. 

However, if you’ve got a weakened immune system, speak to your GP before taking probiotics.6

5. Pumpkin & sunflower seeds

These are a source of zinc, which helps support a normal immune system.9,10 Other zinc-rich foods include meat, shellfish, lentils, and beans.10,11

6. Cinnamon

Next time you make a hot chocolate or tea, try a sprinkle of cinnamon. One study found that ethanolic extracts of cinnamon had potent antioxidant activity.12 Feel like a treat? Add to baked apples for a wintery twist.

7. Oranges

Our bodies can’t store vitamin C, so we need foods that are rich in it every day. Oranges are a famous source!13 If you’re not a fan, try eating more tomatoes, peppers, strawberries, and potatoes.13

8. Watermelon

Though they’re about 91% water, watermelons are a source of vitamins A and C.14 As we already know, they’re both important for normal immune health.4,3 

Their high water content also makes them ideal for those who struggle to meet their daily hydration needs – or just a refresher on a hot day.

9. Salmon

Need something quick? Keep fillets of wild salmon in the freezer for easy, tasty immune-supporting evening meals. It’s best known for its omega-3 content, but it earns its hero status for other reasons, too.15

A serving contains over half your recommended dietary allowance (RDA) of selenium, which helps the immune system function properly and helps protect cells from oxidative stress.11,17

10. Spinach

Packed with vitamin C and vitamin A, spinach has what it takes to support a smooth-running immune system.17,4,3 It’s also a good source of folate, which helps the body produce normal red blood cells.17,18 

Add extra nutrition to curries, stews, and pasta dishes, or even blitzed into a smoothie. If you aren’t a fan, you could have cauliflower or sprouts (though we’d skip the smoothie).
A hand holding a spoon adding some spices to a meal

Quick tips

  • Is your plate mostly brown or beige? Then it’s likely that antioxidant levels are low. Try to eat the rainbow! 
  • Herbs and spices are good for you, too. Keep allspice, cloves, and mint on hand for extra antioxidants.19 
  • Add shredded greens to soups and stir fries. 
  • Try replacing meat with tofu or another alternative, even if only a few times a week.
  • Add berries to porridge, cereal, or baked goods.
  • Eat fruit or veg with every meal or snack. It’s about including foods, not restricting them. 
  • Try a daily green or matcha tea – they're packed with immune-supporting antioxidants.20,21

The final say

“Superfoods” won’t work magic, and they don’t have to meet any criteria to be called them. But a combination of the colourful, vitamin-rich foods above can help keep your immunity at its best.

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
 

Sources

 

Related Articles