5 Immune Boosting Foods to Beat the Flu

With the colder months now setting in, the ‘cold & flu season’ is definitely upon us. Strengthen your immune system from the inside out by involving these immune boosters into your diet.

Restrict intake of foods high in sugar and ingesting vast amounts of high G.I carbohydrates as these can reduce immune system function.

Garlic immune boosting food

Not only is garlic used to deter mythical vampires but this root vegetable is a powerhouse immunity booster. Garlic contains propenesulfenic acid, a potent antioxidant that minimises free radical (bad bacteria) damage. Garlic can also reduce bad cholesterol (LDL) levels whilst promoting good cholesterol (HDL) in the body.


Containing Curcumin, a powerful anti-inflammatory and anti-oxidant compound, Tumeric guards against inflammation at a molecular level by blocking NF-kB, a molecule that enters the nucleus of cells and turns on genes that are related to inflammation. Improve absorption by up to 2000% by ingesting tumeric with black pepper.

Citrus Fruits

Flavonoids found in citrus fruits have been proven to target immune malfunctions. Better known for their vitamin C content, which is required by several cells of the immune system to perform properly, especially phagocytes and t-cells.


High in manganese which provides cold and flu relief due to its anti-inflammatory abilities. They are also a good source of an antioxidant flavonoid quercetin, which is found to have anti-carcinogenic, anti-inflammatory, and anti-diabetic functions. Onions also have sulfur containing compounds that may inhibit the growth of harmful microorganisms and prevent formation of blood clots.

Bone Broth


Bone broth is the most nutrient packed, immune boosting food source on the planet! Bone broth stock contains readily absorbed minerals including calcium, magnesium, phosphorus, silicon, sulphur and trace minerals.

bone broth

Bone broth is next level compared to the traditional chicken soup. Chicken naturally contains the amino acid cysteine, which can thin the mucus in your lungs and make it less sticky so you can expel it more easily. Try bone broth here.