If you want to give your immune system a boost, you can try adding these foods to your meals:


A strong antioxidant, ginger also has antimicrobial and anti-inflammatory properties. It can help to stimulate circulation, which means more oxygen to body tissue, helping to move toxins.

Ginger can also help settle an upset stomach, so try adding it to a cup of tea and slowly sipping it. You can make your own ginger tea by simmering some ginger root in water on the stovetop. After 10-15 minutes, drain the liquid through a sieve and stir in a little honey for a touch of sweetness.


Allicin, a phytonutrient found in garlic, can help to fight bacteria and infection in your body. Garlic gives your body’s immune cells a boost, which can help to fight off common colds. Even if you’ve already been hit with a cold, garlic can help reduce the severity of the symptoms.


Citrus, such as oranges, mandarins, grapefruit, limes or lemons are high in vitamin C. Including these in your diet can help your body to defend itself against bacterial infections, so it’s helpful for fighting off viruses.

When you are stressed, the hormones released by your body can deplete stores of vitamin C. Giving your immune system a boost can help avoid catching a cold during exams, or when you have a big project at work.

Red Capsicum

Most people immediately think of citrus fruits and berries when they think of vitamin C-rich foods. But did you know that red capsicum also contains high levels of vitamin C? Try adding raw red capsicum (bell pepper) to your salads, or make stuffed capsicums for a nice warm dose of nutrients!

While it can be a bit harder to avoid catching a cold during winter, you can catch bugs at any time of year, especially if you’re feeling stressed. Try adding these foods to your meals to give your immune system a helping hand!

Love, Vanessa

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