Foods to eat to improve your immune health

  • Bone Broth – contains healthy animal fats that boost immunity, anti-inflammatory, treats ‘Leaky Gut Syndrome’. Has healing compounds such as, collagen, gelatine and amino acids – proline, glycine and glutamine. Contains minerals such as, calcium, magnesium, phosphorus, silicon and sulphur. Bone broth also contains chondroitin sulphate and glucosamine which are anti-inflammatory. Bone broth also boosts detoxification, helping to eliminate toxins that can impair immunity.Chicken soup made on bone broth reduces inflammation in the respiratory system and improves digestion.

  • Fermented Foods (pre and probiotics) – such as, sauerkraut, fermented vegetables, homemade yoghurt (dairy or coconut), kefir or kombucha beneficial for gut health as it restores healthy prebiotic bacteria into the gastro intestinal system. Fermented foods increase vitamins A and C levels. Fermented foods are natural chelators (bind to toxins) and remove toxins from your system. Fermented foods also help aid digestion and support healthy immune function.

  • Mushrooms – Shititake, Reishi and Maitake help to reduce systemic inflammation, they contain a powerful antioxidant called ergothioneine (protects red blood cells and monocytes), are high in selenium (thyroid health) and may assist gut bacteria to resolve infection.
  • Reduce Sugar intake – sugar lowers immune response which causes you to have a weakened immune system. Reducing your sugar intake or only having natural sugars found in fruit help your immune system to stay strong. You can substitute sugar for Stevia which is a naturally occurring herbal sweetener found in the Stevia plant. Sugar competes with Vitamin C which also affects your adrenal system (your adrenals love Vitamin C), this is another reason why we crave sugar when we are stressed – too much sugar = not enough Vitamin C for immune health.
  • Garlic, Ginger and Turmeric – these three have amazing anti-inflammatory properties, garlic has anti-viral properties, anti-fungal properties. You can combine the three into soups, curries or drink as a tea to promote strong immunity especially from colds and flus.
  • Foods high in Omega 3 – wild caught Salmon, Mackeral and Herrings as well as avocado and nuts are great for heart health and brain health as they decrease inflammation within your body which helps to keep your immune system functioning properly.
  • Foods high in Vitamin C – citrus fruit, kiwi fruit, capsicum, all berries and leafy green vegetables. Vitamin C helps phagocytes and t-Helper cells to fight off infections and to protect against immune system deficiencies as well as supporting adrenal health (reducing stress). Vitamin C is high in antioxidants.
  • Foods high in Vitamin A – sweet potato, carrots, pumpkin, capsicum, eggs and leafy green vegetables. Vitamin A is high in antioxidants which reduce free radical damage by reducing inflammation. Vitamin A is essential for eye health and respiratory health (chronic respiratory infections can be the result of a Vitamin A deficiency).
  • Tea – green tea or herbal teas such as – echinacea, lemon and ginger, chamomile or winter herbal blends help to strengthen your immune system. They are full of antioxidants that are unique to each blend.


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