BOOST YOUR IMMUNITY – Ingredients to strengthen your defences

BOOST YOUR IMMUNITY – Ingredients to strengthen your defences

Before Christmas, we listed the 10 vitamins & minerals essential for the optimal functioning of your immune system. Now we give you our top picks of foods to supercharge your defences; get these in to your diet to make 2017 a sickness free year!


Almonds contain huge concentrations of Vitamin E, a potent antioxidant that is vital for immune function. It enhances production of B-cells which produce antibodies.


Zinc is vital for white blood cell development and deficiency can make you vulnerable to infection. Beef is one of the best sources of zinc, and also contains omega-3 fats, vit E, beta-carotene and CLA. Grass-fed beef is even more nutrient rich.


Boost immunity through their huge concentration of antioxidants, the most of any fresh fruit.


High in vitamin C and rich in antioxidants, including infection fighting glutathione. Also contains choline, which supports a healthy gastrointestinal barrier to keep bacteria safely in the gut.


Powerful antimicrobial properties, as well as being anti-inflammatory. Also improves circulation, and therefore may help remove toxins from the body.


Packed with lauric acid which boosts immunity by fighting off several pathogens and viruses.


Used in western medicine before discovery of antibiotics. Shown to modulate immunity, protect and fight against colds & flu, as well as reduce inflammation and allergy reactions.


Egg yolks are a fantastic source of zinc and selenium, both of which are essential for immune function.


Most effective raw. When crushed or chewed, produces sulphuric compound allicin which has powerful antibiotic, antiviral & antifungal properties, and stimulates the immune system.


Contains natural antibiotics and anti-inflammatory agents, as well as having antimicrobial properties and being high in antioxidants. Evidence that it activates T-cells. Contains shagaols and gingerols which stimulate blood circulation and open sinuses, aiding removal of toxins.


As well as soothing sore throats, antibacterial, antifungal and antioxidant properties fight infections.


Not only do kiwis contain as much vitamin C as oranges, they also have a good amount of vitamin E, both of which are vital for immune function.


Anti-inflammatory and contain beta-glucans, antioxidants and zinc to boost immunity.


Contain beta-glucan which is antimicrobial and antioxidant, and stimulates white blood cells.


One of the best sources of vit C, containing almost twice as much as citrus fruits. Also high in beta-carotene.


Along with other oily fish, contains high amounts of omega-3s which reduce inflammation. Chronic inflammation prevents the immune system from functioning optimally.


Rich in vit C, folate, beta-carotene and several antioxidants. Also one of the best plant sources of zinc, which is vital for immune function.


One of best plant source of vitamins & minerals, including iron & selenium. Stimulates immune system.

Sweet Potato

High in vit C, but also vit A, which boosts immune function through white blood cell regulation and by promoting healthy mucus membranes in our noses & throats, which act as the first line of defence against infection.


Black and green tea contain amino acid L-theanine which is thought to boost T-cell function. Both also contain antioxidant flavonoids. One of these is powerful EGCG, abundant in green tea, which is more effective than vit C and vit E in boosting immunity.


Active ingredient cucumin has anti-inflammatory properties and is a powerful antioxidant. Creates proteins vital to our immune system. Some early evidence that could also have anticancer properties.


Probiotics help keep gut and intestinal tract free from disease-causing germs.