Foods To Boost Your Immunity System

The flu season is upon us and the erratic weather we've been recently getting isn't helping. We each know someone who's fallen sick and it's hard to know if you've been exposed.

The good news is, you don't have to feel vulnerable if you start helping your immunity system now. 

The best way to prevent cold and flu infections is through natural remedies that boost the immune system. By adding the following ingredients into your diet, it could just help you fight off those nasty bugs. 



This small yet potent bulb is recognised worldwide to fight off infections from bacteria and viruses.
Containing a large concentration of the active ingredient allicin, it is what makes garlic an immune booster that stimulates the activity of immune system cells that destroy cold and flu viruses.
Either eat it raw or add two cloves of garlic into your cooking several times a week.


Probiotics, otherwise known as the "live and active cultures" that are found in your yoghurt, are healthy and friendly bacteria that help your gut to help fight off diseases. Though available in supplement form, a study showed that a daily dose of 7 ounce of yoghurt is just effective as taking it in pill form.
Look for yoghurts that contain "live and active cultures" and try taking a 6-ounce of serving per day.


Ginger is more powerful than you think. This antibacterial root is known to help decrease inflammation, sooth a sore throat, helps eliminate congestion, and combat fever, chills and nausea. The compounds gingerols and shagaols in ginger give it that boost to stimulate blood circulation, and open your sinuses.
Try adding a slice or two of ginger into a cup of boiling water and let it sit for 10 minutes before drinking as tea.


Ensure you drink lots of fluids - water, tea, and soups. Although not an official cure for the common cold, research suggest that soup can, at the very least, help relieve symptoms as it hydrates you, clears congestion, regulate body temperature, and efficiently packs in the nutrients.
Aim for chicken broths as research showed that the compound found in chicken soup - canosine - helps the body's immune system to fight the early stages of flu.

Citrus Fruits

Most citrus fruit are high in doses of Vitamin C, which is thought to increase the production of white blood cells. This is key to fighting infections and helps build up your immune system. 
Some citrus fruit you should choose are oranges, grapefruit, tangerines, clementines, lemons, and limes. Other non-citrus fruits that are also contain high vitamin C are pomegranate, kiwi, and papaya.


Packed with plenty of antioxidants and beneficial vitamins and minerals, aim for vegetables that are high in zinc, vitamins A, C, D and E. The anti-inflammatory properties in nutrient-dense foods like dark leafy greens, and sweet potatoes help build up your immune system's defences.
Some vegetables to look out for are
broccoli, spinach, and capsicums.


Eating right is a great start, and there are other things you can do to protect you from the flu, cold, and other illnesses. Make sure to get plenty of rest, drink lots of fluids, and maintain a good hygiene.


We curated a list of immunity booster foods that can help you and your family to avoid illness and stay energised.


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