You are what you eat!!!

Prevention Is Better Than Cure!   Your immune function is highly influenced by the food you eat and the nutrients it contains 1-2 .    Most people turn straight to Vitamin C after they’ve caught a cold or flu, because it helps boost your immune system.  So why not boost your body’s immunity power to prevent illness happening in the first place by consuming foods that have multiple benefits. 3-4

Let’s take a closer look at a few powerful superfoods that can boost your immune system and maintain health and well-being of your body:

Citrus Fruits Baby… All are bursting with vitamin C, they are potent antioxidants and strongly contribute to immune defense, keeping you bright eyed and bushy tailed 5-6. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

Powerhouse Peppers… A massive source of Vitamin C and a rich source of beta carotene. Ounce for ounce, red peppers contain almost 3 times as much vitamin C as a juicy orange. They’re also a rich source of Beta carotene that your body converts into Vitamin A, which helps keep your eyes healthy and maintains cell growth for safe and sound heart, lungs and kidneys.

Beautiful Broccoli… Supercharged with vitamins and minerals it is packed with vitamins A, C, and E, as well as many amazing antioxidants and fabulous fibre.  Broccoli is one of the healthiest vegetables you can eat raw or cooked.  It combats inflammation associated with autoimmune conditions like rheumatoid arthritis, Crohn’s disease, Scleroderma, Lupus and Lyme’s disease.

Pomegranates…  Vitamins C , K, B6 and potassium and fibre protect the body against inflammation,  prevent cancer and protect your heart.

Turmeric…  Vitamins C and B6, magnesium, zinc and iron that reduce gut inflammation and IBS symptoms and prevent cancer.

Green tea…  Vitamins A, C, E and B good evidence to show protective factors against cancer, heart disease, and liver disease. 7

Glorious Garlic…   Vitamins C and B6, and manganese to help fight bacteria, viruses, fungi, and vampires!!!5   Found in almost every cuisine in the world 8.  Not only adds a little zing and flavour, it’s a must-have to keep you in fine fettle. Evidence shows Garlic may also slow down hardening of the arteries, as well as lowering blood pressure and cholesterol.  Used for centuries to slay nasty infections, Garlic’s marvellous immune-boosting assets seem to come from a heavy concentration of sulphur-containing compounds, such as allicin which helps prevent cancer, cholesterol and blood pressure.

Groovy Ginger…   Vitamins C, and B and vitamins thiamine, riboflavin and a good source of iron, magnesium, zinc, calcium and phosphorus; great for digestion.. Ginger’s antioxidants help a variety of associated inflammatory illnesses such as Asthma, Diabetes, Rheumatoid Arthritis, Endometriosis and Cancer   Ginger can help with nausea as well. Evidence shows that Ginger may also reduce pain in joints and muscles, pain from menstrual cramps and indigestion and provides vital cholesterol reducing properties 9.

Supercharged Spinach… Vitamin C and magnesium helps prevent heart disease and detoxify the body and keeps Popeye Strong! Not only rich in vitamin C, but it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.  Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the essential nutrients.

Yogurt…     Vitamin B12 rich and  probiotics to help your gut, good source of protein and calcium11

Almonds…    Vitamin E, calcium, copper, magnesium and riboflavin, protein and fibre helps reduce cholesterol and aid digestion

Sunflower seeds…   Vitamin E, magnesium, phosphorus, calcium and fibre helps boost memory, improve blood vessels and prevent diabetes

Papaya…  Vitamins A, B, C, and K, anti-oxidants help detoxify and repair bones, muscles, skin, and activates cells in kidneys and liver

Kiwi…     Vitamin C, calcium, iron and potassium and fibre reduce the risk of IBS and cardiovascular disease.

Poultry…    Vitamin B12 and B6, iron, sodium, zinc, and copper, promotes absorption of nutrients found in other foods when consumed together

Shellfish…     Vitamin E, B6 and B12, Niacin, iron, zinc, phosphorus, magnesium, copper, potassium and Omega-3s that protect your heart 12

Research shows that people who take vitamin C supplements regularly have slightly shorter colds with milder symptoms.  Because your body doesn’t produce or store it, you need to consume daily vitamin C for continued health.  Besides boosting your immune system, vitamin C plays a vital role in maintaining the health of your brain, mood and mental function and reduces need for pain control.


Recommended daily amount of  Vitamin C =

75 mg for women    –     90 mg for men

Eating a balanced diet of proper foods that contain nutrients and vitamins forms a positive part from immunomodulation, which not only dramatically improves your immunity but enhances your body’s antioxidant activity (combating many degenerative diseases), promotes resistance to bacterial and viral infections, as well as fighting cancer, enhancing tissue regeneration and healing potential.

A healthy immune system provides one of the most important factors for your well-being. The Lymphatic system needs to function fully for optimum health as it plays a crucial role in immune response, removing toxins and nourishing all the cells in the body. A poorly functioning lymphatic system can affect every part of your body 13-14.

The approach of strengthening immunity goes hand in hand with supporting your Lymphatic System. Manual Lymphatic Drainage (MLD) can counteract the effects of adverse lifestyle choices and environmental pollutants that can compromise the immune system. MLD reduces congestion, increase lymphatic flow to balance fluids and promote healthy immunity. Let CHHC help you achieve optimum health – BOOK MLD TODAY!

Back to helpful info
  • Tulloch, A. I. T., Oh, R. R. Y. and Gallegos, D. (2022) ‘Environmental and public health co-benefits of consumer switches to immunity-supporting food’, AMBIO: A Journal of the Human Environment, 51(7), pp. 1658–1672. Available at: https://search.ebscohost.com/login.aspx?direct=true&db=eoah&AN=58765233&site=ehost-live&scope=site (Accessed: 19 June 2022).
  • Alderfer, L., Hall, E. and Hanjaya-Putra, D. (2021) ‘Harnessing biomaterials for lymphatic system modulation’, Acta Biomaterialia, 133(1), pp. 34–45. Available at: https://search.ebscohost.com/login.aspx?direct=true&db=eoah&AN=56936261&site=ehost-live&scope=site (Accessed: 19 June 2022).
  • Basak, S. and Gokhale, J. (2022) ‘Immunity boosting nutraceuticals: Current trends and challenges’, Journal of food biochemistry, 46(3), p. e13902. doi: 10.1111/jfbc.13902.
  • De la Fuente, M. et al.(2020) ‘Vitamin C and vitamin C plus E improve the immune function in the elderly’, Experimental gerontology, 142, p. 111118. doi: 10.1016/j.exger.2020.111118
  • TURNER, L. (2020) ‘Vitamin C for the Heart, Brain, and Pain Relief’, Better Nutrition, 82(10), pp. 16–17. Available at: https://search.ebscohost.com/login.aspx?direct=true&db=rzh&AN=146132459&site=ehost-live&scope=site (Accessed: 20 June 2022).
  • Goodfriend, G. P. (2011) ‘Three “Power”-ful Must-Do’s’, PN, 65(1), pp. 50–53. Available at: https://search.ebscohost.com/login.aspx?direct=true&db=rzh&AN=55773433&site=ehost-live&scope=site (Accessed: 19 June 2022).
  • Filippini, T., Malavolti, M., Borrelli, F., Izzo, A.A., Fairweather-Tait, S.J., Horneber, M. and Vinceti, M., 2020. Green tea (Camellia sinensis) for the prevention of cancer. Cochrane Database of Systematic Reviews, (3).
  • McCabe B (2004) ‘Clove at first sight: the healing power of garlic’, Better Nutrition, 66(2), pp. 62–64. Available at: https://search.ebscohost.com/login.aspx?direct=true&db=rzh&AN=106652882&site=ehost-live&scope=site (Accessed: 19 June 2022).
  • TWEED, V. (2018) ‘5 Ways to Benefit from Ginger’, Better Nutrition, 80(6), pp. 24–25. Available at: https://search.ebscohost.com/login.aspx?direct=true&db=rzh&AN=129391738&site=ehost-live&scope=site (Accessed: 19 June 2022).
  • ‘The Power of Tomatoes’ (2020) Consumer Reports on Health, 32(9), p. 9. Available at: https://search.ebscohost.com/login.aspx?direct=true&db=cin20&AN=144520095&site=ehost-live&scope=site (Accessed: 19 June 2022).
  • Agil, R., & Hosseinian, F. (2012). Dual functionality of triticale as a novel dietary source of prebiotics with antioxidant activity in fermented dairy products. Plant Foods for Human Nutrition, 67(1), 88-93. https://doi.org/10.1007/s11130-012-0276-2.
  • Suraiya, S., Ahmmed, M. K. and Haq, M. (2022) ‘Immunity boosting roles of biofunctional compounds available in aquafoods: A review’, Heliyon, 8(5), p. e09547. doi: 10.1016/j.heliyon.2022.e09547.
  • https://medlineplus.gov/ency/article/002404.htm
  • https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system?