Need Some Immune Support?

You know I love my food!  Keeping this in mind, I’ve been boosting some of my nutritional intake by increasing foods with that have particular qualities.  Ideally follow the “eat the rainbow” theory to get loads of colour, texture & diversity on your plate.

Vitamin C

THINK citrus (oranges, mandies, lemons, lime), red capsicum, kiwi fruit, guava, broccoli & kale (if that’s your thing – cos it ain’t mine).

Fresh OJ over ice…delish – but there are a lot of other ways to use your oranges!
Photo by Alice Pasqual on Unsplash


THINK red meat, chicken, eggs, nuts, seeds, legumes or if you have access & want to do it in style, go for some oysters, mussels, crab or lobster.

Vitamin D

In a perfect world get it from sunshine ☀️

However, foodwise, THINK oily fish (tuna, mackerel, salmon, herring, sardines), cheese, egg yolks, mushrooms, or often some basic foods are fortified.  Another biggie is organ meats, often this elicits a straightforward “yup or hell no” from most people.  An easy, non-confrontational way to get it in is to add a spoonful of pâte into a meatball mix…easy peasey!

Vitamin A

THINK Liver, meat, chicken, fish, dairy , eggs, sweet potato, capsicum, mango, tomato, apricot, rockmelon, carrot, kale, spinach

Herbs & Spices

Honestly, I love adding herbs & spices, but some choices can add to your immune.  THINK Italian flavours such as basil, thyme, rosemary, oregano; or Asian flavours such as ginger or chilli; even adding cinnamon to your baking or hot chocs/coffee is great. 

Of course, there are the famous allrounders such as garlic, turmeric and bay leaves.  Loads to choose from, give it a whirl!

Probiotic Foods

THINK Yoghurt, kombucha, kefir, sauerkraut, kimchi, miso, tempeh, natto, even some apple cider vinegar.

Medicinal mushrooms

THINK Chaga, cordyceps, lion’s mane, maitake, oyster, reishi, shitake, or turkey tail.  Not sure how to use them?  I sprinkle in any meat dish; add a to coffee or hot chocolate.  PROTIP: start with a small addition of ¼ tsp. & work up to a bigger amount.

Plus, a non-food tip for optimising your immune – Lifestyle.

Yup, look after yourself.  That includes washing your hands regularly, making sure you get enough sleep, keeping hydration levels maintained, eating nutrient dense food & reducing stress. 

Bottom line, keep loads of colour in your diet, ideally get it fresh & enjoy.

#VegieLife #GoFor2And5 #NoKaleHere #EatARainbow #EatWell #FoodIsMedicine #ConsciouslyNutritious

Published by Shân

I am incredibly passionate about food and its healing power – it is pretty amazing how what you eat affects how your body works! In fact, I was so fascinated, I went & got myself a degree in it – a Bachelor of Health Science (Nutritional and Dietetic Medicine). Now in all honesty I don’t eat or live a perfect lifestyle, nor will I ever pretend I do. Realistically I know you won’t be perfect either. And that’s OK. As a Clinical Nutritionist I focus on what we eat and how this has an impact on our health and wellness – everyday.

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