What are immune boosting foods?

So, you've probably heard you can boost your immune system with the foods you eat, but do you know what some of the best immune boosting foods are? Well, you will know what immune boosting foods to add to your day after you read this below from our friendly nutritionist Sam. Remember to let us know how your mushroom smoothie goes too!

The good old immune system.

It's the system that is on everyone’s mind.

Unfortunately, throughout this whole ordeal, there hasn’t been much talk around what we all can do to help support and build a strong immune system.

Or, what we all can do to help improve our body's ability to handle anything that comes its way.

Thankfully, Super Cubes is here to help you to build a healthy immune system and at the same time, help improve your immune response.

Disclaimer, we're not saying these foods below will cure anything, we're just informing you that they may help to boost your immune function and give it the best chance to do what it needs to do.

So, without further delay, here's five great immune boosting foods for you!

Pumpkin Seeds

There are many foods we could include, so why would we start with pumpkin seeds?

To be honest, we feel it's an unsung immune hero at the moment.

This is because pumpkin seeds are one of the highest plant sources of zinc.

This means it can be a great source of zinc for all of our vegetarian and vegan friends.

Zinc is a mineral that's also crucial for helping many processes within the body and this includes the health and functioning of our immune system too.

Something to watch out for is many seeds (including pumpkin seeds), come packed with phytic acid, which can help to reduce zinc absorption.

To get around this potential problem, it's best to soak your seeds for at least a few hours in water, preferably with a little squeeze of lemon before you eat or use them.

Other features and potential benefits of pumpkin seeds include these and more;

  • High antioxidant levels
  • Great natural source of magnesium
  • Helps with reducing blood sugar levels
  • High source of fibre
  • Good source of potassium

Brazil Nuts

Like pumpkin seeds, brazil nuts are another unsung hero that have the potential to help boost our immunity.

Brazil nuts are one of the richest sources of selenium, which is another fantastic mineral for your immune system.

And, like the pumpkin seeds above, it's best to soak beforehand before you eat or use them.

They're certainly not as common as other nuts, but you can still find them easily in supermarkets and in health food shops too.

The other benefits and features of brazil nuts include these below;

  • Good source of fats
  • Contains antioxidants
  • Helps reduction of inflammation
  • Full of vitamins and minerals
  • And more!


Berries are just one of those universally loved foods that are full of flavour and can be used in so many ways.

Apart from avocados and filtered water, what else is universally loved by vegans, vegetarians, paleo-folk and keto dieters alike?

Yes, you're right, immune boosting berries!

These tasty little fruits are brimming with some fantastic compounds (like potent antioxidants) that help support you in so many ways, but for today, the spotlight will be on their vitamin C content.

Usually, most of us will think of having some form of vitamin C at the first sign of any infection.

This is because vitamin C absolutely necessary for the healthy functioning of our immune system.

So if you're increasing your berry intake, you're inadvertently increasing your vitamin C intake at the same time.

It all helps!

Read more like this

Are winter smoothies good for your immune system?

What are some of the best winter smoothie ingredients?

Can smoothies help me not to get sick?


If you’ve been interested in health the past few years you will have noticed the increasing popularity of medicinal mushrooms and their potential health benefits.

No, these aren’t the same as the button mushrooms you'll find at the supermarket.  

These are mushrooms that tend to grow on trees and may have some incredible effects on the immune system and rest of the body.

Each of these mushrooms potentially have slightly different effects.

Some of the superstars of the mushroom world are these varieties, chaga, reishi and lions mane.

So you should do yourself a favour and check these mushrooms out.

If you haven’t already that is!

Fermented foods

A big chunk of our immune system is housed in your gut.

So, it makes sense that a healthier gut tends to lead to a healthy and strong immune system.

Including some probiotic-rich fermented foods in your diet can be a fantastic way to get your immune system rocking and rolling when needed.

Fermented foods can include foods like these;

  • Sauerkraut
  • Kimchi
  • Yoghurts
  • Kefirs
  • Pickles
  • And more!

If you're not ready to take the plunge into the exotic flavoured ferments you could try some probiotics that are already mixed into your foods.

Our Berry Digest Smoothie Cubes already come packed with probiotics in them.

These smoothie cubes are easy to blend, taste great already too and you can find the cubes here.

How can you include these immune boosts in your life?

You don’t have to think of a new recipe for each of the ingredients above to help support your immune system.

You can even just throw all of them into a blender with a few of your favourite Smoothie Cubes and liquid.

Don’t forget, you need to blend with the lid on of course (rookie mistake)!

Also, you may be thinking to yourself now, how can I actually include mushrooms in my smoothies?

Well, the word on the street is that if you pair mushrooms with some cacao, they taste absolutely delicious!

And while we’re not confident that the sauerkraut will taste great in a smoothie, we are confident we have a highly intelligent audience and that at least one of you will figure out how to make a sauerkraut smoothie taste delicious.

And then you'll gladly share the recipe with us on Facebook or Instagram.

Let us know what’s one food you’re smashing to keep your immune system in tip top shape currently too while you're at it!

Author | Samantha Gemmell
Sam is a Nutritionist, Health Writer and Wellness Speaker as well as being an Author for Super Cubes.
She is passionate about sharing her knowledge and helping people through their journey to health and wellness combining their mindset, nutrition and lifestyle. When she’s not helping people, she enjoys dancing in the rain and cuddling dogs.
Sometimes she does both at the same time.

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