🥦 10 Foods to Boost Your Immune System

Because Food Is Medicine – Especially in a Nigerian Kitchen

One rainy Monday, Aunty Ronke called us in a panic. Her voice cracked as she said, “This flu has knocked everyone in the house! Na only me dey stand small. Please, can you cook something strong for us?”
We did. A rich goat meat pepper soup. Bitterleaf-infused ogbono. Ginger-smashed zobo.
By Friday? She texted, “You people are doing God's work.”

The truth is: Your immune system is your body’s shield, and food is your frontline weapon. Whether you’re nursing a cold, staying ahead of flu season, or just want to feel like your best self, these 10 powerful, affordable, and delicious foods can help strengthen your natural defenses — the Nigerian way.

🥬 1. Ugu (Fluted Pumpkin Leaves)

Why: High in iron, antioxidants, and immune-boosting vitamins A and C.
Use it in: Egusi soup or sautéed with onions and crayfish.
Liscious Tip: Steam lightly to preserve nutrients.

🍊 2. Citrus Fruits (Oranges, Lemons, Tangerines)

Why: Packed with vitamin C, which helps fight infections.
Use it in: Fresh juice, marinade for grilled meats, or garnish.
Liscious Tip: Start your day with warm lemon water — simple but powerful.

🧄 3. Garlic

Why: Nature’s antibiotic — contains allicin which boosts white blood cells.
Use it in: Stews, pepper soup, and even raw in honey.
Liscious Tip: Crush and let sit for 10 minutes before cooking to activate its healing compounds.

🌶️ 4. Scotch Bonnet (Ata Rodo)

Why: High in vitamin C and capsaicin which boosts metabolism and immunity.
Use it in: Almost everything — from jollof to suya marinade.
Liscious Tip: Combine with ginger and garlic for a powerful flu-fighting paste.

🍵 5. Zobo (Hibiscus)

Why: Rich in antioxidants and vitamin C. It also reduces inflammation.
Use it in: Chilled herbal tea with pineapple, ginger, and cloves.
Liscious Tip: Add raw honey instead of sugar for extra immune power.

🍠 6. Sweet Potatoes

Why: Beta-carotene supports your skin — your body’s first immune barrier.
Use it in: Roasted wedges, porridge, or fufu.
Liscious Tip: Don’t peel the skin — that’s where a lot of nutrients live.

🌰 7. Nuts & Seeds (Groundnut, Egusi, Pumpkin seeds)

Why: Packed with zinc and vitamin E, vital for immune response.
Use it in: Snacks, soups, and sauces.
Liscious Tip: Roast them lightly for maximum flavor and benefit.

🐟 8. Oily Fish (Titus, Sardine, Mackerel)

Why: Omega-3 fatty acids reduce inflammation and boost white blood cell activity.
Use it in: Fish stew, efo riro, or grilled with spices.
Liscious Tip: Add a squeeze of lemon post-cooking to enhance absorption.

🌿 9. Bitterleaf

Why: Detoxifies and stimulates the immune system.
Use it in: Ogbono, bitterleaf soup, or tea.
Liscious Tip: Don’t over-wash! Keep some of the bitterness — that’s the medicine.

🍌 10. Unripe Plantain

Why: Great source of iron and B-vitamins to support immunity.
Use it in: Plantain pottage or roasted with spicy pepper sauce.
Liscious Tip: Pair with beans for a protein-rich, immune-loving combo.

🌟 Final Word

Immunity isn’t built in a day — it’s built daily. Your kitchen can be your clinic if you choose wisely. Liscious Kitchen believes that traditional meals, when prepared with intention, can nourish your body and soul.

🥗 Ready to Eat Healthier & Feel Stronger?

Book a personalized wellness consultation and we’ll help you craft a meal plan that supports your body’s natural defense system — deliciously.

Contact Liscious Kitchen
📍 287 London Road, Westcliff SS0 7BX
📞 +44 7305 275281
🌐 lisciousevents.co.uk
📲 @Liscious_events
📧 lisciouseventsltd@gmail.com

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