Winter Wellness

Posted on December 06, 2018


Winter Wellness

March 2018

Foods that boost your immune system

A weakened immune system leaves the body vulnerable to virtually every type of illness and disease, especially when the seasonal shift from the late summer to autumn is marked by the arrival of a new generation of viruses causing coughs, colds and the dreaded flu. Poor nutrition and diet is the most common cause of a weakened immune response. It reduces our immune system's army. We need immune boosting nutrients to train them to fight better and help them form an overall battle plan. Boosters also help to eliminate the deadwood in the army i.e. substances that drag the body down.

The following foods can help boost your immune system:

  • VITAMIN E: Extra virgin olive oil, Almonds, Hazelnuts, Avocado 
  • BETA CAROTENE: Carrots, Pumpkin, Sweet potato, Spinach 
  • VITAMIN A: Cod liver oil, Butter, eggs, milk, Sweet potato, Carrot, Cantaloupe   
  • ZINC: Oysters, Crab, Beef, Turkey, Beans, Pumpkin seeds / Sunflower seeds, Almonds 
  • VITAMIN C: Guava Papaya Strawberries Kiwi fruit Red peppers Cantaloupe Oranges Grapefruit   
  • BIOFLAVONOIDS Red, blue and purple berries and grapes, Red wine (in moderation), Green tea, Citrus fruits, Parsley, Hot peppers, Celery, The cabbage family (kale, broccoli etc)
  • SELENIUM: Tuna, Red snapper, Whole grains, Brown rice, Egg yolks, Cottage cheese, Chicken, Sunflower seeds, Brazil nuts, Garlic, Lamb

These foods possess the following immune boosting qualities:

  • Increases the production of white blood cells and T cells – these fight infections and help them fight more aggressively reducing length and duration of a virus. 
  • Reduces inflammation and allergy potential – great for blocked/stuffy noses and sinus infections. 
  • Stimulates the production of natural killer cells – those that seek out and destroy germs and cancer cells. 
  • Enhances the production of B cells – the immune cells that produce antibodies that destroy bacteria. 
  • Contains powerful antioxidants –these mop up excess free radicals that accelerate aging and protect the cells of the body against environmental pollutants.


If you would like this information as a pdf to share with
your workplace please call Kristina on 03 9639 5039