25 Jun


A well balanced, healthy diet full of fresh, natural produce including fruits, vegetables, nuts, grains, herbs and seeds is the best way to ensure your body has what it needs for a healthy immune system.

With winter and Cold & Flu season in full swing, we have put together a list of Immune Boosting Super Hero’s to include into your diet along with some of our favourite recipes to help you fight those nasty viruses and keep you feeling fantastic and fighting fit this winter season and all year round!


Raw garlic is not only full of flavour but it packs a serious health punch too. Full of antibacterial and antiviral properties, it is rich in antioxidants and is a great immune booster. Garlic can be used to help treat the common cold and chest infections. Try adding a clove of Raw Garlic in your immune boosting smoothies or flavor your delicious steamy winter warming soups with this superhero.

Flu Shot Smoothie Recipe

Flu Shot Smoothie Recipe


The first thing people usually think of when trying to boost our immune systems is Vitamin C. There are so many fresh fruits and vegetables that you can add into your diet that are full of Vitamin C. Camu Camu Powder is high in Vitamin C and full of antioxidants, reducing inflammation, protecting the heart and boosting immunity to the common cold and flu. Adding this to your smoothies along with your favourite immune boosting fruit and veg is one of the best ways to give yourself a daily dose of Vitamin C.

Camu Camu

Camu Camu Powder 50g Raw Organic (Loving Earth)


These superfoods work to help fight bacteria and viruses. Bee Pollen is a highly absorbable protein full of vitamins, amino acids, lipids, minerals and other micronutrients. It is considered as one of nature’s most nourishing foods, helping treat allergies, boost immunity and enhance energy just to name a few. Manuka Honey is also great for soothing sore throats and can help to clear infections, reduce inflammation and has skin repairing benefits. Try adding a spoonful of Bee Pollen to your smoothies to give them a supercharge and start replacing the sugar in your tea or coffee with a teaspoon of Manuka Honey. These little tricks will have you feeling un-BEE- livable in no time.

Orange Protein Smoothie Recipe

Orange Protein Smoothie Recipe


This flavoursome root packs a punch and has been used in Asian medicine to help treat upset stomachs, migraines, pain and nausea. It is said that ginger helps to warm the body and break down toxins, specifically in the lungs and so is a popular choice for natural cold and flu remedies. This powerful root also helps to cleanse the body’s lymphatic system. Try our delicious Thai Ginger Soup recipe to receive the delicious benefits that ginger offers.

Thai Ginger Soup Recipe

Thai Ginger Soup Recipe


Add a bit of bite to your recipes with a hint of Chilli. Full of antioxidants to help boost your immune system Chilli’s are rich in beta-carotene which turns into Vitamin A in the blood helping to fight infection. They also have great anti-inflammatory properties and help to stimulate digestion and help with weight loss. These fierce little fighters are also one of the best natural ways to help clear all that nasty congestion. Say goodbye to your blocked nose!

Chilli & Lime Soup

Chilli & Lime Soup Recipe


Superhero vegetables like broccoli, kale, cabbage, bok choy and brussel sprouts are all part of the cruciferous family. They contain vitamins, minerals and fibre which help to support the liver’s ability to flush out toxins and boost immune function. You can add so many of these superheroes into your diet every day by including them into your green smoothies or your delicious winter soups.

Creamy Brocolli Soup

Creamy Broccoli Soup Recipe


This wonder fruit is not only super tasty but has some essential amino acids, antioxidants and healthy fats which help to balance hormones, adrenals and support the immune system. Rich in antioxidants including Vitamin E, avocados can also help to nourish our skin and help it to retain moisture which is super handy in wintertime when our skin seems to feel dry and lifeless.

Avocado Smoothies

Avocado Green Smoothie Recipe


Nourishing your body from the inside is vital for a healthy immune system but there a few other things you can do to help boost your immune system and leave your body and mind feeling great!

  • Move your body at least 3 times a week. Exercise relieves tension and enhances immune function.
  • Reduce your stress – We suggest trying some yoga or gentle meditation to relax the body and quieten the mind.
  • Sleep is so important. You should try to give your body at least 8 hours of unbroken rest at night. This gives the body a chance to repair itself.
  • Keep hydrated and avoid simple sugars like processed foods and soft drinks. Too much sugar can suppress the immune system cells that attack bacteria. Two cans of soft drink are enough sugar to reduce the ability of your white blood cells to fight and destroy these nasties. Stick to your natural juices, smoothies, green tea and water to help flush your body of toxins.

We love making our smoothies and soups in the Best High Powered blender, the Vitamix!

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