Here I provide you with some of my top immune boosting tips and strategies which include foods that you may have in your cupboard at home, common foods that you can easily purchase as well as some extra nutrition tricks and lifestyle strategies to give your immune health that extra boost. 

1. Start With The Gut

Did you know that approximately 70% of immune system is in the gut. Our gut bacteria play a huge role in the regulation of our immune system by stimulating the production of immune cells which detect harmful substances. An imbalance of our ‘good’ gut bacteria and ‘bad’ bacteria can prevent our immune system from functioning properly.

Tip: To keep your gut health in top shape 

Avoid

– Added Sugar: This can affect the balance of our gut bacteria, causes inflammation ad can prevent us from functioning at our best. In place of sugar, choose fruit, nuts and seeds to your cereals instead. 

– Processed Food: These contain artificial ingredients, flavourings, sweeteners and preservatives which lack nutritional value. They can cause also inflammation and disrupt the gut. 

Tip: Choose fresh food including lean meat, poultry, oily fish, fruit and vegetables instead (you can always freeze any extra to save time and avoid waste)

Include

– Probiotics: Help to promote our good bacteria, whilst also helping to reduce digestive issues such as bloating and gas. 

Sources include: Probiotic yogurts and fermented foods such as kefir & sauerkraut. 

Note: If you have recently been on a course of antibiotics you it may be helpful to take a probiotic supplement to restore your gut bacteria again.

– Prebiotics: Help to feed our good bacteria. 

Sources include: bananas, apples, onion, garlic, leek, asparagus, wheat bran, oats, barley chicory root (you can get this in a drink in most health stores)

– Fibre: Helps to regulate our gut and digestive tract. Try to include a balance of fruit, vegetables, nuts, seeds (flaxseeds and chia seed) as well as wholegrain foods such as brown bread/pasta/rice.

2. Top Immune Boosting Foods

– Citrus Fruits: For instance oranges, lemons, limes and grapefruit. These contain some of the highest sources of vitamin C, an antioxidant which protects our cells against damage and keep our immune system strong. 

– Blueberries: contain an antioxidant called ‘anthocyanin’ and packed with Vitamin C they are considered one of the ‘superfoods’ – try add them to your cereal, yogurts, juices & smoothies!

– Garlic: Really packs a punch when it comes to health benefits, being potently anti-oxidant, anti-bacterial and anti-fungal, it’s also amazing for heart health – for those who aren’t fond of the taste you can purchase odourless garlic in most pharmacies and health stores. 

– Onions: Are anti-bacterial, antioxidant as well as playing a role in controlling blood sugar levels

– Pineapple: Not only is it high in vitamin C but it also contains the active ingredient ‘bromelain’ which has anti-oxidant, anti-inflammatory and anti-bacterial properties

– Peppers: A rich source of vitamin C, each colour of pepper has a different range of powerful anti-oxidants also – try mix them up in salads, sandwiches and in stir-fries!

– Broccoli: Full of valuable vitamins and minerals including vitamin C and E, it also contains potent antioxidants

– Apple Cider Vinegar: Contains a compound called ‘mother’ which results from fermentation, which acts as a natural probiotic, is anti-fungal and anti-bacterial.

– Omega 3 Fatty Acids: Have a variety of health benefits including heart health, however it plays a huge role in the building and functioning of our immune system by influencing our immune cell function as well as being anti-inflammatory.

– Raw Cocoa: Unlike regular chocolate which contains milk and sugar, raw cocoa is not only rich in antioxidants but also contains a compound called ‘theobromine’ which improves heart and lung health (you can find this in powder & nibs in most health stores)

– Green Tea: Considered as one of the world’s healthiest drinks, it not only has it zero calories and but it’s low in caffeine and packed with antioxidants which protect our cells from damage.

Tip: Think of ways to bring these foods into your everyday diet such as, warm apple cider vinegar & honey in the morning, along with probiotic yogurt mixed with raw cocoa, blueberries and pineapple. Or a curry with peppers, broccoli, pineapple and some of the spices below.

3. Immune Supporting Vitamins & Minerals 

– Vitamin C: A powerful antioxidant which protect our cells against damage, improve immune function and can also improve wound healing. 

Foods Sources: Citrus fruits (see above), blueberries, strawberries, blackcurrants, peppers, broccoli and potatoes. 

Daily requirement: Adults (18yrs +) Minimum of 40mg and up to 2000mg/day, I love the Somega Liposomal Vitamin C as it enhances the amount of the vitamin that we can absorb in our bodies, it’s also an Irish based company.

– Vitamin E: Important in defending our cells against damage caused by the environment as well as our bodies own processes. 

Food Sources: Lean meat, dairy, leafy green vegetables, extra virgin olive oil, wheat germ, nuts (almonds & hazelnuts) and seeds (sunflower & pumpkin seeds). 

Daily Requirement: Adult (18yrs +) 4mg/day for men and 3mg/day for women for instance Sona Vitamin E is available in most pharmacies or health stores. 

– Vitamin D: Plays a major role in boosting our immune system by enhancing our white blood cells (which help to fight infection). It’s also been found to help improve breathing and respiratory function. We mainly generate this vitamin from sunshine, which is lacking in the winter months, I would recommend taking a supplement during these times. 

Food Sources: Oily fish (salmon/tuna/mackerel), eggs and fortified foods (mainly milk or cereals). 

Daily Requirement: Adults (18yrs +) a minimum 400IU/Day in D3 form

Recommended Supplement: PharmaNord Vitamin D Pearls 

www.pharmanord.ie/webshop

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– Zinc: Is required for the development and functioning of our immune cells as well as having anti-inflammatory properties. 

Food Source: Meat, shellfish, eggs, nut, seeds and wholegrain foods. 

Daily requirement: Adults (18yrs +) 25mg/day

Recommended Supplement: PharmaNord BioActive Selenium & Zinc

www.pharmanord.ie/webshop

Use 15% off Discount Code: LAURANN15

4. Immune Boosting Herbal Supplements 

– Echinacea: Contains a mix of compounds which have been found to reduce inflammation, improve immunity. It’s commonly used to prevent and treat symptoms of the common cold or flu and are available in drops or tablets. 

Recommended Supplement: A.Vogel Echinacea (add 20 drops in a small amount of water 1-2 times daily)

– Ivy Thyme: This mixture of the two herbs ivy and thyme can used to specifically target the lungs and are available in tablet and liquid form also.

Recommended Supplement: A.Vogel Ivy Thyme or Bronchoforce (add 20 drops in a small amount of water 1-2 times daily)

– Eucalyptus: Not only does it provide a soothing menthol properties which help to clear our airways it’s also been found to be antibacterial. It’s available in many forms including oils, rubs, lozenges, in cough bottles and teas. Ask your pharmacist which product best suits you. 

A farmer’s daughter from Tipperary, Laurann has always had an appreciation for food, nutrition and health promotion.

Laurann has an honours BSc. Degree in Human Nutrition from the University of Nottingham and a Masters in Public Health Nutrition from University College Dublin. She is also an Associate Nutritionist with the Nutrition Society London.

With a passion for nutrition and experience working in Ireland and the UK,  Laurann uses her knowledge and skills to help people achieve optimum health and assists in the prevention and treatment of nutritional related problems through means of nutritional consultation, personalised diet plans, health promotion and education.

Laurann has an Honours BSc. Degree in Human Nutrition from the University of Nottingham, a Masters in Public Health Nutrition from University College Dublin, is an Associate Nutritionist with the Nutrition Society London, a professional member of the Celiac Society Ireland, is registered with the Institute of Public Health Ireland and fully insured.