Boost Your Immune System

Nutrition Recommendations to Boost Your Immune System


Have you ever wondered what the best way to nutritionally boost your immune system is? Well, you are in the right place, as this article outlines different foods that can help you to boost your immune system and body to fend off viruses and infections.

People are continuously asking how can they boost their immune system (and those of their family members), to keep them healthy, especially during the Coronavirus pandemic.

I believe that good nutrition is essential for a healthy immune system function.

First and foremost, drink an adequate amount of filtered or spring water as this is important for immunity and also general health, in flushing out toxins and keeping us well.

Eat an unprocessed whole foods diet and be mindful that although takeaways and fast foods are an easy and quick option, most lack adequate nutrition and can lead to a range of health problems, like obesity, diabetes, cancer and heart disease.

Eating an abundance of vegetables and culinary herbs is very important, as they contain the phytonutrients which support our immune system function. Ideally, aim for 5 cups of vegetables a day – I know this sounds like a lot, but it also does include those salad vegetables.

Some of my favourite vegies to boost your immune system, include garlic, onions, ginger, turmeric, broccoli, cauliflower, spinach, celery, bitter foods like rocket and also your yellow vegetables, like sweet potato and carrots, which contain a lot of beta-carotene which is great for our lungs and contains healthy antioxidants.

Citrus foods, like lemons and limes and foods like blueberries are great for immune function and contain antioxidants and anti-inflammatory compounds.

The culinary herbs like thyme, coriander, cloves, sage, oregano and basil, also contain important phytonutrients, which have anti-inflammatory and anti-viral properties.

Sugars, like cakes, biscuits, sweets and baked goods, should be avoided as they reduce our white blood cell function, which are essential for a healthy immune system. Also, many processed foods, soft drinks, other drinks, juices and lollies, contain hidden sugar, so please make sure you read the ingredients and nutritional panels.

Smoothies and juices are another great way to boost your immune system, especially if you are adding in some super foods, like a spirulina, barley grass and wheatgrass – some of my absolute favourites.

Fermented foods like miso soups, sauerkraut, kefir are also very beneficial to supporting our digestive system, which actually accounts for over 80% of our immune function.

Herbal teas are a great way to boost your immune system function. Some of my favourites include, tulsie tea, or Holy basil, green tea (organic if possible due to high levels of pesticides), lemon myrtle, ginger, liquorice, chia tea (with lots of spices) or even just making your own with some lemon, good quality honey and ginger.

Good fats are important for a healthy immune system, especially things like fish oil, avocado, nuts, seeds like hemp seeds, linseeds, pumpkin and sesame seeds.

Bone broths are a great addition to your diet, to promote healthy immunity. These can be used as the base of soups and stews, can be an affordable and healthy option to support our body.

Check out my “Recipes” section for some healthy immune stimulating recipes. Some of my favourites include:

If you are wanting to nutritionally boost your immune system, but struggling to maintain a plan, then consult a qualified professional like myself to create a personally tailored wellness plan to help you to succeed.