Let’s talk about immunity: how to boost yours through food

Supporting the immune system has been on everyone’s agenda, particularly as a reflection of COVID-19 and an increased awareness of the importance of prevention and the scientific evidence of 70% of our immune system being in your gut

Additionally, an increased number of people with Type 2  Diabetes, Obesity and Cardiovascular Disease as well as experiencing stress and anxiety, talking about prevention is more than key in our current society. Besides, the correlations that recent studies have found regarding COVID-19 and underlying Vitamin D deficiency, Diabetes, Obesity and poor nutritional status, makes this article worth a read. 

Nutritional Therapy is focused on addressing the root causes of ill-health or symptoms but also on prevention and optimal health. Eating well should be an all-year round priority, alongside a lifestyle that promotes health and wellness. 

What foods can become your allies in supporting the immune system?

VITAMIN D rich foods

Oily fish, shiitake/maitake mushrooms, egg yolks, almonds, fermented tofu 

VITAMIN C rich foods

Oranges, kiwis, lemons, cantaloupe melon, papaya, strawberries, green leafy vegetables (kale, collard greens, swiss chard),  broccoli, brussels sprouts, bell peppers, cauliflower

ZINC rich foods

Shellfish (oysters/crab), red meat (lamb/beef), pumpkin seeds, chickpeas, lentils, tofu

Probiotic rich foods

Yogurt, kefir, miso, tempeh, sauerkraut, kimchi

Antioxidant rich foods

All fruits & vegetables 

Omega-3 rich foods

Oily fish (salmon,mackerel, sardines), walnuts, flaxseed/hemp/chia seeds or cold-pressed oil

Want to put your newly acquired knowledge into practice?

Here’s a quick-easy immunity boosting recipe:

Preparation time
15-20 minutes

Cooking time
20-25 minutes


  • 2x 500g of small carrots
  • 2x 250g ready-sliced sweet potato & butternut squash
  • 1 garlic bulb
  • ½ fresh ginger root
  • 1.5 tablespoon of extra virgin olive oil 
  • 1 teaspoon of pink himalayan salt
  • 1 teaspoon of turmeric
  • 1 pinch of black pepper
  • 1 pinch of orange sicilian salt (optional: you can find at Spicemountain)
  • 1 handful of fresh coriander (optional)
  • 1 teaspoon of grounded sesame seeds (optional)


  • Wash and peel the carrots and chop them into thin round slices. 
  • Peel 1 garlic bulb into small gloves. 
  • Peel ½ fresh ginger root and chop it into thin round slices.
  • Place all ingredients into a medium small bowl.
  • Boil a kettle full of water and whilst the water is boiling, put 1.5 tablespoons of extra virgin olive oil, 1 teaspoon of pink himalayan salt, 1 teaspoon of turmeric, 1 pinch of black pepper and 1 pinch of orange Sicilian salt into a big pan. Add the hot water into the big pan until it boils. Once boiled, add the carrots, garlic, ginger and the ready-sliced sweet potato & butternut squash.
  • Let it simmer in medium heat  until all ingredients are cooked (for about 20-25 minutes)
  • Let the soup cool down for 3 minutes and serve it warm in small to medium soup bowls garnished with a few coriander leaves and 1 teaspoon of sesame seeds.

Would you like more advice on how to boost your immune system through food, mindset and lifestyle? Get in touch so we can have a chat.