Top Foods to Strengthen Your Immunity

April 29, 2021 Honest to Goodness

If you're looking for ways to boost your immune system, your first step should be a visit to your pantry! A healthy, balanced diet plays a vital role in staying well and naturally keeping your immune system strong. Your immune system needs regular nourishment in order to effectively ward off viruses and common colds.

Take a look at our list below for some of the top foods you should be eating this flu season:


Pepitas (pumpkin seeds) are a great source the mineral zinc, with just one handful containing 14% of the recommend daily intake. Zinc is one of the few nutrients proven to reduce the duration of the common cold, and also plays a role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division. 


Organic Raw Apple Cider Vinegar is fermented, raw, unfiltered and contains the ‘Mother’. The "Mother" is a nutrition powerhouse, made up of nutrients, probiotics, enzymes and beneficial bacteria which promotes a healthy gut and overall wellness. The acidity of the vinegar creates an alkaline environment which helps kill bacteria and viruses and break down mucus.


Kakadu Plum is fruit native to Australia that boasts an incredible nutritional profile! It has has the highest source of Vitamin C content compared to any other fruit in the world (up to 100 times the Vitamin C content found in an orange!). This makes it an immune-boosting powerhouse, which is especially important during the colder months when we’re more susceptible to the flu. Try the Australian Superfood Co Vitamin C Booster with Kakadu Plum for an easy way to boost your immunity.


Ginger contains natural anti-inflammatory and anti-bacterial properties that help in the treatment of all the symptoms associated with a cold: sore throat, congestion, coughing, nausea – you name it! A hot cup of ginger tea is also very soothing and relaxing.


When you're sick with a cold or the flu, it’s important to stay hydrated and drink plenty of liquids. Hot herbal tea contains plenty of anti-oxidants to soothe a sore throat and ease congestion. Some of our favourite teas to help fight off Winter blues include: organic ginger, turmeric, echinacea and chamomile.


Garlic contains an active principle called allicin, which naturally hosts anti-microbial properties that help kill off certain pathogens such as viruses, bacteria and fungus.


Organic Raw Honey and Manuka Honey have natural anti-bacterial properties that can help to soothe a sore throat and fight off the flu. Our honey has nothing added, is unpasteurised and has undergone very little processing before it comes to you so all the natural goodness stays inside.


Baobab is a rich source of vitamin C, with one 20g serve of baobab providing about half of the recommend daily intake of vitamin C for adults. Vitamin C is commonly known as a cold and flu fighter as it helps to support a healthy immune system and reduce inflammation.


Rolled Oats are a great source of vitamins, minerals, fibre and antioxidants. A hot bowl of porridge will not only warm you up but give you a dose of healthy nutrients too. Oats also contain beta-glucans, which has been shown to boost defenses of the immune system against bacteria, viruses, fungi, and parasites.


Turmeric holds anti-inflammatory and antioxidant properties (due to the active compound curcumin), which can help aid in the relief of colds, congestion, headache, and sore throats. Simply add turmeric to curries & stews or try our warming Turmeric Latte.


Chia Seeds and Hulled Hemp Seeds are naturally high in the essential fatty acids omega 3 and omega 6. These heart-healthy fats are a part of a balanced diet, and help transport minerals and vitamins such as vitamins A, D, E and K through your body.


Chilli contains capsaicin, the component that gives these peppers their heat and acts as a decongestant to help relieve a stuffy nose. Chilli peppers are also high in vitamin C & A, which helps support a healthy immune system.

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