Turbo charge your immune system


Your immune system is made up of various organs, cells and proteins and plays a constant role in your body, battling against anything nasty that could make you ill.  It can’t fight everything, so particularly strong germs or ones that your body has never seen before can beat your immune system and cause illness.  There is no magic immune system booster, no matter what people tell you.  However, there are things you can do to give your immune system a helping hand to make sure it’s at its peak to fight nasty germs. 


A healthy well balanced diet is key to ensure your body functions correctly.  The best way to help your immune system is to eat lots of different healthy foods, making sure you include food from all the key groups in each of your meals.  It’s been proven that the following foods (not an exhaustive list) help to boost your immune system:  

Oily fish: Mackerel, Cod, Tuna and Salmon.  

Meat: Chicken and Turkey.

Vegetables: Bell Peppers, Carrots, Broccoli, Spinach, Mushrooms, Garlic, Ginger, Edamame and Sweet Potatoes.  

Fruits: Citrus fruits, Blueberries, Figs and Papaya.  

Nuts & Seeds, especially Almonds, Sunflower and Pumpkin seeds.  

Wholegrain cereals, Beans, Pulses and Lentils.


Certain nutrients found in food, are powerful antioxidants and are essential for a good functioning immune system.  Good examples are as follows:

Vitamin A – carrots, sweet potato and squash.

Vitamin B6 – bananas, lean poultry, tuna and chickpeas for example.

Vitamin C – citrus fruits but also in green vegetables and strawberries.

Vitamin D – is gained from sunlight and fatty fish and helps the body to regulate our immune response.  

Vitamin E – nuts, broccoli and spinach which helps our bodies fight infection.

Fresh foods contain all the nutrients you need but you may find you have to take a supplement for Vitamin D, as most of us don’t get enough sunlight every day.  


If your stress levels are high it will have a negative impact on your immune system.  Everyone has different methods for helping them deal with stress whether it’s physical exercise, yoga, mediation or even reading a book for 30 minutes.  They key is to find out what works for you and have a little bit of ‘you time’ every single day.  This will help improve the balance in your life and contribute to your overall wellbeing.


It’s been well researched and proven that regular exercise can strengthen our immune systems.  Exercising outdoors in the fresh air improves physical and mental health and it also makes you feel good.  It contributes to a better sleep pattern and can help to reduce your stress levels which ultimately have an affect on your immunity. 


Over the last year the impact of COVID-19 has drummed into us the importance of personal hygiene.  Washing your hands before cooking or eating, after sneezing or coughing, after using the bathroom or touching public services is one of the key things you can do to protect yourself from germs.  Pretty basic stuff but I am still amazed at the amount of people I see leaving public toilets and not washing their hands!

The human body is an amazing thing but if you don’t look after it, it won’t look after you!  So what you waiting for?  Give your immune system the helping hand that it needs to make sure you live a long, healthier and happier life.

Healthy body = Healthy mind = Healthy YOU! 

Take the leap of faith.  Make the Change.  Not tomorrow.  Not next week, but NOW.



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