Along with getting regular exercise and enough sleep, eating a balanced vegan diet can improve our overall health. Here are some delicious plant-based foods to support your immune system and keep you well.

Brazil Nuts

Brazil nuts are a good source of selenium, which supports the immune system and prevents cell and tissue damage.


The body converts beta-carotene into vitamin A, which is vital for a strong immune system and healthy skin. Carrots and other orange- or red-coloured vegetables and fruits – such as red peppers, apricots, sweet potatoes, and mangos – are rich in beta-carotene, as are green leafy vegetables.


Where do you get your protein? Our bodies use protein to fight infection and grow and repair muscles and bones. Chickpeas, beans, lentils, and peanuts are just a few of the many plant-based foods that are rich in protein.


Garlic has been used for centuries as a natural medicine. Studies indicate that it can support the functioning of the immune system and help prevent heart disease, cancer, and high cholesterol.


Root ginger is an anti-inflammatory and has many other medicinal uses, helping to alleviate nausea, other digestive issues, pain, and colds. Steep a few slices in hot water to make ginger tea.

Olive Oil

Eating foods rich in vitamin E – such as olive oil, nuts, and seeds – can help you maintain a strong immune system and benefit skin and eye health.


Citrus fruits like oranges are good sources of vitamin C, which is needed for healthy skin, blood vessels, bones, and cartilage and is important in healing wounds. Other good sources are red and green peppers, strawberries, blackcurrants, broccoli, Brussels sprouts, and potatoes.

Pumpkin Seeds

Pumpkin seeds are rich in zinc, which is important for wound healing and making new cells. Other sources of zinc are lentils, tofu, cashew nuts, beans, and wholemeal bread.


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