5 Summer Superfoods To Boost Immunity

basil boosts immunity

Even though summer brings warm weather and there aren’t a lot of people getting sick, it doesn’t mean that your immune system will pull through. While summer weather is well-known for being hot, it can also prove very unstable. Constant changes in weather (such as rain and sun combinations) can decimate your immunity and leave you more susceptible to viruses and bacteria.

It isn’t uncommon for people to get sick during this time. Getting a cold is especially possible due to how weather fluctuations affect your vitamin D levels, for example. On top of that, you might end up with respiratory issues if you’re allergic to something during the summer.

In any case, you shouldn’t disregard summer as something harmless. With this knowledge in mind, we’d like to recommend a few superfoods that will give you amazing benefits, including the ones which your immune system might so desperately need. So, if you want to boost your metabolism and immune system at the same time, ensure the following five foods feature regularly in your diet.

Fatty fish

It’s a well-known fact that fish is an excellent source of protein. People who want to build muscle and those that are on their path to losing weight all choose fish as part of their diet. Some people who want to follow a more plant-based diet, rather than a pure vegetarian diet, may also opt for fish as an alternative to red meat.

There’s no denying that fatty fish is an amazing superfood which is readily available during the summer. But, you’ll have to make the correct choice of fish. Picking what you may have loved eating in the past may not be of value for boosting your immune system. Choose tuna or salmon as both are rich in omega-3 fatty acids. These are polyunsaturated fats which provide immune benefits without increasing your blood cholesterol levels.

The omega-3s in oily fish also help to reduce inflammation in the body and can improve symptoms associated with summer allergies.

Green Tea

Green tea is in no way the only superfood you should include in your diet, but it is one of the most powerful ones. There are so many benefits associated with green tea that it’s no wonder it was in use for thousands of years in the eastern cultures.

Green tea is completely calorie-free which means you can drink as much as you’d like – there won’t be any weight gain. Green tea is rich in antioxidants as well, thus having anti-inflammatory effects on the body.

Oh, did we mention that green tea is a powerful cancer-fighter? It’s true, as evident by the many studies conducted on the topic of green tea and its effectiveness for treating cancer and preventing its spread.

To get the best effects out of green tea, drink 2 to 3 cups of it per day. Loose-leaf tea is the best option but if there isn’t any around – tea bags are fine. If you want to enhance the flavour (as green tea is pretty tart), you can use rose, ginger, jasmine, or orange peel.


Another antioxidant-rich entry on our list, blueberries have made a name for themselves as an immune booster. They may be tiny and but they pack quite an immune punch. As well as fresh fruit, there are blueberry juices, blueberry chocolate,blueberry wine, and of course, blueberry muffins. This all happened for a reason, and that reason is that blueberries are awesome!

Studies have even shown that blueberries are amazing at reducing the risk of a heart attack in young and middle-aged women due to the antioxidant anthocyanins they provide.


The ‘hipster’s favourite food’ as some call it, avocados are tasty and are filled with health benefits. Here are a couple of them – avocados are packed to the brim with monounsaturated fats that are considered healthy, and are similar to those found in olive oil. These fats are also responsible for vitamin absorption (mainly E and A vitamins). Avocados also have fibre which suppresses your appetite for more food, thus calming your hunger.

The tastiest avocado recipes include its use in salads or salsa, a substitute for mayonnaise in sandwiches, smashed on wholemeal toast, or just enjoyed as a simple avocado and lemon drizzle bowl.


Our final entry on the list is basil. This incredibly fragrant herb is a staple in most summer dishes. Some recipes, such as Italian pasta and pesto are incomplete without it. So, what’s so special about basil? Well, apart from the great scent and taste, basil is rich in antioxidants. Pair that with the fact that it provides 25% of the necessary vitamin K each woman needs during one day, and you’ve got yourself one of the best superfoods out there.

Basil doesn’t require any special preparation – sprinkle it over ice cream and berries (yes, it goes well with these too), or add it to a salad. You could also try enhancing a summer cocktail with it.


All these immune boosting foods are tasty and healthy at the same time – what more could you want? They’re readily available, and some can be grown at home as well.The main thing to remember is to include them within a balanced diet. They’ll enhance your immune system and help to protect against potential health problems as you enjoy them!

Author: Joshua Fitness