It is by no means a definitive list, but all these foods have one or more of the nutrients above 30% of your recommended daily amount (RDA), that will protect your immune system. Below is more information about each one and ways to include them in your diet.
Quorn is great as it comes in so many forms, plus it’s great for Zinc.
It’s also fab for manganese to protect your cells and is important for healthy bone, connective tissue and energy creation.
Use it in any recipe that calls for chicken or use one of the fillets as a standalone meat substitute. Try mixing half with soya mince in the scrummy chilli recipe or keema curry above to get more immune supporting nutrients in 😊
Fresh oranges or orange juice are the easiest way to get your fill of vitamin C.
But if you can’t face orange juice every day then get yourself a bottle of acerola cherry juice. It’s super high in vitamin C. Just a spoon a day will give you all the vitamin C you need. Get it from your local heath food shop od order online, it’s one of the superfoods we have a shot of everyday!
Nuts are great in a vegan diet, the best ones for your immune system are:
Vitamin D is particularly important for your immune system and it’s quite difficult to get enough through your food.
Sunshine is the best way to get your vitamin D, so if you can get outside for a few minutes, check here how long for, then try to do so.
If that’s impossible then these supplementsare from natural sources and are suitable for vegans. Please note we don’t make any money from recommending these.
Just a reminder of the nutrients:
Copper, Iron, Selenium, Vitamin A, Vitamin B6, Vitamin C, Vitamin D, Folate (B9) and Zinc
The above list is just a snapshot of the foods that are high in these immune system protecting nutrients. Remember you can filter any of the ingredient or recipe lists by vegan to find the best foods for yourself and your family.
To check if your favourite foods are high, simply search for them on CheckYourFood.com and look at the top 6 nutrients, they need to be over 30% of your RDA (recommended daily allowance) for any of the nutrients listed.
If you want to make sure you’re getting 100% of your RDA for these all these nutrients, then the best thing to do is keep a food diary, we do 😊. You can keep one for free with our Free for Life account just click below.
I hope this blog has been a helpful starting point to understanding the power of ordinary food and how you can protect yourself from illness. Most chronic diseases are caused by poor nutrition (WHO). Make sure you’re not one of those people!
Co-founder, production manager
I'm our communications and marketing person, dealing with social media and copywriting. I also work with Matt and Ric overseeing the design and strategic management of the site.
I'm also the author of the Eva the Hungry Amoeba children's book series (only one so far). You can find it on Amazon.
My favourite foods, shepherds pie and smoked haddock!