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  • Writer's pictureJane Webber Nutrition

Super Charge your Immune System

Here’s a few easy ways to Super Charge your Immune System!

There is so much information out there, and with Covid-19 it’s easy for people to feel confused. Having a balanced diet is key to ensuring your immune system is in peak condition. Its not hard to improve and boost your immune system

7 Foods to help boost your immune system

Red Peppers – they are Vitamin C superstars with twice the amount you will find in citrus fruits.

Garlic – fights infection, lowers blood pressure and slows down the hardening of arteries

Spinach – packs a punch with Vitamin C, but also high in Vitamin A, Iron, and antioxidants. Eat raw or lightly steamed.

Turmeric – richest source of antioxidants, fights inflammation and keeps your immune system strong.

Citrus fruits – as our bodies don’t store Vitamin C you need your daily dose. Do not automatically reach for pills but reach for an orange instead. Did you know that tomatoes, cabbages, and potatoes are high in Vitamin C?

Broccoli – jam packed with Vitamins, A, C, E, and antioxidants

Ginger – helps decrease inflammation, relieves chronic pain, and boosts your immune system.

What about when you are already ill?

Keep eating the immune boosting foods

Look at topping up with supplements especially if you are finding your appetite is low.

Vitamin C – but no more than 3g daily

Zinc – suck lozenges every 3 hours for the first few days

Probiotics – 70% of your immune system is in your gut, so look at foods high in probiotics such as yoghurts, kefir, miso etc.

Garlic – OK maybe not chewing on a clove of garlic, but look at garlic capsules

What else?

Vitamin D

The official advice is to supplement during the Winter months in the UK because our bodies can’t produce enough from the sunlight and it is hard to get enough vitamin D from our diets alone.

Vitamin A

This vitamin plays an important part in immune function by producing antibodies, so look at Vitamin A rich foods such as eggs, cheese, oily fish and cod liver oil

Fruit and Vegetables

If you follow the Mediterranean diet with a good intake of vegetables, fish, lean meats, nuts, beans and whole grains, then you are on the way to good health and an improved immune system. Unfortunately, processed foods are often the norm in our daily diets rather than the occasional treat, so are not nutrient rich and are higher in Salt, Fat and Sugar.

Diet variety

A varied diet increases the “good” bacteria in your gut and research has proved that this is associated with improved health including reduced frequently of infection.


Take steps to reduce stress and worry wherever possible as increased stress can affect your immune system. Yoga, mediation and breathing exercise can help to manage stress and worry.


Poor sleep quality impacts your immune system so aim to get adequate, good quality sleep. Make sure your bedroom isn’t too hot. Stop using electronic aids at least 1 hour before going to bed and limit caffeine drinks.

Exercise and fresh air

Its easy to hunker down in the Winter, but getting outside and walking is a great way to improve your health. Wrap up warm if you are just going gentle walking, but running, walking fast, then “be bold, start cold”. Hate the outside, then find another form of exercise that works for you.

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