Food to boost your immune system and keep you healthy

Food to boost your immune system and keep you healthy

Winter is approaching and with it are the chilly mornings, freezing nights as well as the cold and flu. So now is the best time to eat food that will boost your immune system. Here are our favourite choices of immune-boosting foods:

Oily Fish

Oily fish includes pilchards, tuna and salmon and they are a rich source of protein and omega 3 fatty acids. Omega 3 fatty acids offer numerous health benefits for your body and mind. These health benefits include improving your bone health by giving your body the calcium it needs, reducing inflammation throughout your body and promoting your immune system’s overall health. Try out this spicy pilchard macaroni bake which is rich in omega 3 fatty acids and is quick and easy to make for the whole family to enjoy. Add a Knorrox Beef Stock Cube to your pilchards to give them a rich and tasty flavour.

Chicken Soup

Did you know that chicken soup helps to fight colds? Chicken soup is made with a variety of vegetables, but the commonly used ones are potatoes, carrots, onions and spinach. It’s effective because it contains vitamins that are known to strengthen your immune system and fight off viruses such as Vitamins A and C, phosphorus, magnesium and antioxidants. Use the Knorrox Spicy Chicken Soup for a rich flavour, with less salt.


Spinach is an extremely nutrient-rich vegetable and it contains essential nutrients and antioxidants that are good for your health and immune system. These include folic acid, calcium, and Vitamins C and E. Spinach also has flavonoids – which according to studies, prevents colds in healthy people. It goes well with almost any dish, but we believe it’s best served with something meaty. Prepare this delicious mutton stew with spinach on the side for a delicious, tasty and nutritious meal.


If there’s one vegetable that should be on your eat-to-stay-healthy list then its garlic. Garlic helps the immune system fight germs and it prevents colds. This is because it contains allicin – which is proven to have antibacterial and antifungal properties. It’s easy to see why garlic has been a home remedy for many cultures for so long. Garlic also adds a unique hot flavour to your dishes, so be sure to add it to your cooked meals.

Eat your way to good health with these foods this winter.