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The Ultimate Immune Boosting Foods List

The Ultimate Immune Boosting Foods List

The Ultimate Immune Boosting Foods List has been assembled by Professor Avni Sali to help you get your inner system ready as winter is coming!




Avocados are a good source of Glutathione - a powerful antioxidant associated with immune system health, needed for the lymphoid cells.



BROCCOLI - CRUCIFEROUS VEGETABLES – Cabbage, Cauliflower, Brussel Sprouts, Bok Choy, Kale, Radish etc.

These are supercharged with vitamins and minerals.

High in beta-carotene, potassium, magnesium, zinc, and iron. 

B vitamins (B1, B2, B3, and B6), as well as Glutathione and fibre.


Beetroot juice is a good source of vitamin C and other important nutrients . Vitamin helps boost your immune system and protect cells from damaging free radicals. It also supports collagen production, wound healing, and iron absorption


Berries are a great source of vitamin C. Dark berries like blackberries, strawberries and blueberries and Elderberries and raspberries are also a great source of flavanols which are highly effective antioxidants.

Results of various studies demonstrate the potency of berries and suggest berries can serve as a strong adjuvant to established treatments or therapies for a variety of gastrointestinal and immune-related illnesses.




Because Vitamin C improved immunity. Key to fighting infections.

Popular citrus fruits include:

  • grapefruit
  • oranges
  • tangerines
  • manderines
  • lemons
  • limes
  • clementines

Your body doesn't produce or store it, you need daily vitamin C for continued health. 

Vitamin C is a powerful antioxidant helps strengthen the body’s natural defences. 


Dark chocolate is loaded with healthy nutrients.

The higher the concentration of cacao, the more positive the impact on cognition, memory, mood, immunity and other beneficial effects.

Tips: Try this blend of raw cacao containing a plethora of antioxidants. A delicious perfect high-protein, rejuvenating drink. 



Healthy grain breads and natural grain cereals – ideally not toasted and certainly no added sugar


Red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene and vitamin C, which is good for our immune system and our eye and skin health.


EGGS – nutrients for immunity.



Oily fish (including mackerel, tuna, salmon, sardines, herring, and trout) – fresh, smoked or canned.

Omega-3 fatty acids are a type of essential fatty acid known to suppress inflammation and keep the immune system in check.   

Tips: Make sure you have your daily dose of Omega-3 with Nordic Natural's Ultimate Omega 180c


Oysters contain particularly high amounts of zinc and Vit A.

These vitamins and minerals in oysters are critical for proper immune function.

Shellfish like oysters, crab, mussels and prawns can all contribute to your daily zinc needs.




Garlic has antibacterial, antiviral, and anti-fungal properties. The antiviral properties may be helpful in reducing the severity of colds, flu or viral infections. 

Fermented garlic can lower blood pressure in 90% of people and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

Garlic contains compounds that naturally act to destroy bacteria and infection, which helps support your immune system. 

Onion Family feeds the good gut microbes.


Compounds in ginger root have potent anti-inflammatory and immune-boosting properties. Ginger has proven antibacterial and antiviral properties.

Tips: Biohawk Ginger relief provides ginger nutrients in a capsule.


GREENS -  Dark, leafy greens

Dark, leafy greens are good sources of beta carotene, which is associated with reducing inflammation and increasing disease-fighting cells, which help support your immunity.

Since beta carotene converts to the fat-soluble vitamin A, it’s a good idea to pair dark, leafy greens with a healthy fat, like olive oil, fish oils  nuts, for best absorption. 

Dark leafy greens include:

  • Kale.
  • Spinach. 
  • Arugula



Has a high content of  multiple nutrients plus folate, vitamin A, vitamin C, fiber, magnesium, and iron. The nutrients in spinach boost immune function and provide the body with necessary nutrients for cell division and DNA repair.   Spinach may increase the infection-fighting ability of our immune systems. 



Spelt, Quinoa, Wholemeal, Oats, Brown Rice, Whole Rye, Whole grain Barley, Buckwheat,

Whole grains are not only full of nutrients plus vitamins and fibre, they contribute to a healthier gut  microbes and better immune responses.




Kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.  Vitamin C boosts immunity to fight infection.




Such as beans, peas, chickpeas, lentils, lupins, soybeans, and others.

Legumes are a good food source for your gut bacteria, which supports the immune system. an excellent source of  nutrients plus fiber and protein, playing an important role in building cells, including those of your immune system.




Are amongst most powerful immune stimulating foods plus high in selenium and B vitamins like riboflavin and niacin. These minerals and vitamins are necessary for the immune system to work in tip top form. Mushrooms are also high in polysaccharides, sugar-like molecules that boost immune function. Vitamin D.

Mushrooms growing in sunlight have about the highest Vitamin D of any food.


Tips: Try the comforting Vegan Vitality Broth with Super Mushrooms broth from Broth & Co.



NUTS – Especially ALMONDS

Contain numerous nutrients plus  Vitamin E – essential for a healthy immune system. It is an antioxidant our immune system needs to function properly.  Nuts, such as almonds, are packed with the vitamins and also have healthy  mineral and fats. 



Extra Virgin OO has immune stimulating properties plus anti-inflammatory actions and is a good source of antioxidants.

Olive Leaf Extract can be used to stimulate immunity and to relieve symptoms of coughs, colds & flu, sore throats and upper respiratory tract infections.

Best oil to use for cooking , most resistant to heat, canola is worst 


Probiotics- contain microbes

Are friendly bacteria, as in good natural yoghurt greater numbers or taken as a supplement.  Foods that contain probiotics - yoghurt, miso, sauerkraut, kefir, natto, tempeh and kombucha.


Probiotic Supplements

Always take last thing at night as least acid in stomach which can destroy the microbes

Tips: The Medlab Gastro daily 150g offers a real relief by regulating your intestinal bacteria flora.

Prebiotics – feed friendly microbes

Foods that contain Prebiotics - Onion family, artichoke (Jerusalem), bananas, pomegranates asparagus, beans especially soy beans , lentils, chickpeas, raw oats, unrefined wheat and barley, honey , pistachios, almonds .


High in vitamins  A & C plus special other nutrients. These nutrients are crucial for immune function and great for your skin.  High fibre


Pomegranate extracts have antiviral properties against the flu, herpes, and other viruses. In addition to fighting bad viruses and bacteria, there is evidence that pomegranate extracts promote the growth of beneficial gut flora that boosts the immune system including Bifidobacterium and Lactobacillus.


Papaya is another fruit loaded with vitamin C and other nutrients . Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. As well Papaya contains potassium, B vitamins, and folate, all of which are beneficial to your overall health.


SEEDS: Pumpkin and many other seeds

High source of zinc, rich in Omega-3 and magnesium which helps boost immunity.


TipsMelrose's Pumpkin Seed Oil is cold-pressed from the seeds of Styrian pumpkins, which are grown especially for their seeds. Which makes is full of natural goodness for both inner and outer health.


TOMATOES – Lycopene

Tomatoes provide the three major antioxidant vitamins: beta-carotene, vitamin C and vitamin E.   Tomatoes in sauce and paste –low salt & sugar .Need to consume with an oil eg olive oil as lycopene is fat soluble 

TEA - (Nature’s Cuppa has  excellent organic ,low caffeine teas, these include Black, Green & Tumeric and are low caffeine)

Antioxidants in tea, polyphenols and flavonoids are credited with boosting immune function. These compounds may also reduce the risk of heart disease. Drinking green tea favorably affects blood lipids, increasing good HDL cholesterol and decreasing LDL bad cholesterol, triglycerides, and total cholesterol. As this tea is low caffeine you can leave tea bag in cup to increase nutrients, the amounts becomes similar to green tea and then add milk .



Contains curcumin which is the active ingredient.
Highly anti-inflammatory and helps bolster the immune system by increasing the immunomodulating capacity of the body.




Immune-boosting fruit. Watermelon also provides vitamin B6 and glutathione. The body needs these vitamins, nutrients, and compounds like glutathione for proper immune function.


  • Take Away and Processed Foods
  • Salt
  • Sugar
  • Drinks with added sugar
  • Alcohol
  • Smoking
  • Pollution
  • Stress-depression

So don’t forget to eat well and meditate!


Our Naturopaths are available to help you boost your immune system, don't hesitate to reach them through the Live Chat on your online dispensary, by email at, or by visiting them directly at our Clinic Dispensary — you can book your appointment here!

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