Delicious Immune Boosting Recipes

Give your immune system a helping hand with these delicious, easy to make immunity-boosting recipes that are packed with vitamins and minerals to help you stay healthy.  A delicious varied and balanced diet is something to enjoy through all seasons to help keep us feeling great from the inside out.  

As seasons change it is especially important to boost our vitamin and mineral intake as this is when we are more susceptible to colds and flu, below are my top 5 go to immune boosters, particularly against colds and flu.


For fighting colds zinc is the recommended mineral to include in your diet, zinc can be supplemented but by making sure you eat a diet rich in zinc you are preventing a cold or flu virus taking hold as zinc interferes with viruses getting access to our cells, it also stimulates cell activity so the body’s natural defence system can kick in and fight bacteria.

Foods rich in zinc include;  lamb, grass-fed beef, turkey and salmon.  chickpeas, cashew nuts, pumpkin seeds, yogurt, eggs, mushrooms and cacao powder.  Cacao is also high in magnesium which is what we need when we’re suffering from mid-afternoon tiredness or fatigue.

Vitamin A 

Whip up a batch of homemade soup with brightly coloured root vegetables such as carrots, sweet potatoes and squash adding a sprinkling of ginger to warm you up.  These lovely root vegetables contain good levels of vitamin A which plays key role in enhancing the body’s immune system to protect against infections by increasing white blood cell activity.  It also helps to maintain the health of your mucosal surfaces, including your gastrointestinal tract and the inside of your nose.  Onions and garlic contain allicin, an anti-microbial and anti-bacterial compound that helps keep infections at bay, don’t forget to include a dose of these important immune boosting root vegies to your soup.


This amazing root (rhizome) is well known for it’s natural anti-inflammatory and antioxidant properties, when mixed with black pepper it increases the body’s absorption significantly.  Turmeric can be enjoyed a number of ways in food and drinks, enjoying a soothing cup of golden milk everyday means you are less susceptible to coughs, colds and congestion. 

Dark Leafy Greens

An excellent source of vitamin C and other antioxidant vitamins E and A.  These powerful antioxidants clear free radicals and prevent oxidization of the cells, preventing damage to the body, a diet rich in antioxidants goes a long way to preventing colds and flu.

Best eaten in raw form to maintain the full nutritional value delicious dark leafy greens like kale and spinach can be juiced up with other fruits and vegetable also high in vitamin C such as;  guava, black currant, red pepper, kiwi, green peppers, orange, strawberries, papaya, broccoli, kale, parsley, pineapple, brussel sprouts, grapefruit, peas, cauliflower and mango.  Lightly steaming leafy greens prevents the destruction of vitamin content.

Green Superfoods

A super greens diet supplement is definitely something I recommend, the supplements include a broad range of superfoods that you wouldn’t necessarily have at home such as moringa, spirulina, barleygrass and wheatgrass but including these in your daily diet can prevent catching a cold or flu.

Chlorella and spirulina are edible blue-green algae, they have a complex vitamin and mineral profile and are high in protein.  Super green supplements are bursting with vitamins as well as a host of minerals and are well worth the investment.

I personally use Neals Yard organic green blend but also recommend Indigo Herbs supergreens.


Click the images below to get these delicious, easy to make immune boosting recipes

Follow me on Facebook and Instagram for daily immune boosting tonics, teas and wellness tips.