Supporting Your Immune System

... and let food be your medicine!


When winter is well and truly upon you, it's time to prioritise your immune system.

There are some very simple additions and subtractions you can integrate into your day-to-day meal plans that can support healthy immunity and set you up for success in the cooler months. Consider these dietary adjustments for optimal immune health...

Eat the rainbow!

Eat multiple servings of colourful fruits and vegetables high in vitamin C, A and phytonutrients to support your immune system. 2 servings of fruit and 8 servings of veggies is ideal. Choose colourful and cruciferous green leafy vegetables like:

  • Broccoli

  • Spinach

  • Cauliflower

  • Capsicum

  • Sweet potatoes

  • Pumpkin

Cut down sugar & refined starches: Studies have shown these suppress your immune system, they also disrupt the gut which plays a key role in keeping your immune system in check.


Ensure adequate protein intake: Protein is critical for immune function. Eat approx. half your body weight in grams per day. Ideally clean organic animal or plant protein.

Add garlic, ginger and spices:

Did you know garlic & onions have great antimicrobial properties? delicious and affordable additions to your day.

Spices like turmeric and oregano are anti-microbial, anti-inflammatory and anti-bacterial. So easy to add into your everyday meals!

Drink PLENTY of healthy fluids:

Consuming quality fluids, especially warm ones, support the immune system. Focus on broths (bone both is great!), nutritious soups, and herbal teas like ginger and turmeric. Avoid concentrated juices and sugary drinks as they will suppress your immune system.

If you'd like more nutrition or general immunity advice then get in touch and we can set up an information session.



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