We all want to have fun in the sun all summer long, but that’s hard to do when you’re feeling under the weather. Take charge of your well-being by nourishing your body with the right foods. We’ve compiled a top five immune-boosting summer foods list that’s sure to fuel your body and support your immune system during the sun-soaked months. 

By making informed choices and incorporating these powerhouse ingredients into your diet, you’ll not only feel fantastic, but also become a more mindful eater. So, let’s dive in and discover the top foods to spice up your favourite summer dishes.

1. In Season Fruits

In season fruits are a healthy and delicious way to infuse your diet with the immune-boosting powerhouse that is vitamin C.

Vitamin C plays a crucial role in immune function. It’s a powerful antioxidant, fighting off those pesky free radicals. Plus, vitamin C helps you absorb iron—an essential mineral for carrying oxygen through your body. 

On the hunt (or gather) for some fruit inspo? Here are a few of our vitamin-C packed favourites: 

  • Kiwi – a vibrant addition to your next fruit salad or smoothie
  • Lychee – to transport you to a tropical paradise
  • Mango – we can’t forget this vitamin-C loaded summer favourite
  • Strawberries – so sweet with your morning yogurt or evening dessert
  • Oranges – don’t forget these classic citrus must-haves
  • Grapefruit – scoop right out of the peel for an easy snack

These fruits will keep you feeling strong and resilient from a picnic in the park to your next summer getaway.

2. Nuts

Nuts are a great midday snack with a myriad of immune-boosting qualities that make them the perfect guilt-free treat. Packed with essential nutrients and rich in vitamin E, healthy fats and fiber which all contribute to your overall immune health. So, try mixing in a variety of nuts like almonds, walnuts, and cashews for an easy, immune-boosting snack.

3. Green Tea

Green tea, a beverage revered for its medicinal properties for thousands of years, holds a special place when it comes to supporting your immune system. Packed with antioxidants and polyphenols, it possesses the remarkable ability to enhance immunity

Sipping on a warm cup of green tea is not only super relaxing, but it also nourishes your body with its immune-boosting benefits. If tea isn’t your thing, you can still incorporate green tea into your diet by adding it to your next oatmeal or chicken soup recipe!

4. Whole Grains

You’ve heard that whole grains are the healthier choice, but did you know they’re the immune boosting choice as well? They’re packed with vitamins and fibre, plus they contain a range of nutrients that support your immune system like iron, zinc and protein.

Whether you choose whole wheat, brown rice or quinoa, recipes with whole grains make for the perfect quick summer snack!

5. Avocados

Ah, avocados! This versatile superstar of the produce aisle is yummy and dense with nutrients to strengthen the immune system

Avocados are a rich source of vitamin E – a powerful dietary antioxidant that helps protect our cells from damage and supports our overall health. And thanks to their fibre content, avocados act as a natural detoxifier, by promoting regular bowl movements.

Doesn’t fresh guacamole just scream summer?


Now go forth and prosper this summer with your new arsenal of immune-boosting summer foods! These foods will help guide your meal prep planning for a healthier sunny season. Add the following to your grocery list:

  • In season fruits packed with vitamin C, like kiwis and oranges
  • Nuts for a guilt-free treat full of essential nutrients
  • Green tea for a dose of comfort and antioxidants
  • Whole grains, like whole wheat or quinoa
  • Avocados, rich in vitamin E, fibre and fun

Incorporate these immune-boosting foods into your summer diet to fuel your body, enhance your immune system, and embrace a more mindful approach to eating!