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Fact File - Top Tips - Food To Boost Your Immunity

Nobody plans to get sick. On the contrary, your efforts to avoid it sometimes seem borderline OCD: Don't sneeze into your hands, always cook your chicken to exactly 170 degrees, and hose down every germ-carrying small child in sight with soap and water. And yet, no matter how many times you gargle with salt before bedtime or coat yourself in antibacterial hand cleanser, now and again the inevitable rumble in your tummy or tickle in your throat hits – hard. Suddenly, you're out for the count and up to date on the daytime soaps.

What are you doing wrong? 
Probably nothing. But you can do a few more things right. Certain foods and drinks provide a natural immunity boost; to tap their benefits, just open up and say, "Ahh."


Some interesting facts –

  • 45% of employees said the most common reason for going to work when ill or under the weather is not wanting to let your team down
  • The human immune system is our protector, its job is to defend the body against diseases and other damaging foreign bodies
  • Your immune system may suffer from lack of sleep
  • Sunlight (vitamin D) helps to boost your immune system
  • Lasting stress is detrimental to your immune system
  • Exercise and diet boost your immune system


Although this is not an extensive list - here are some suggested foods to get you started.

Remember always aim for a healthy balanced diet, plenty of exercise and find time to relax. If you have certain medical issues, you may be asked to avoid some of these foods by your Health Care professional.


Whole grains (Good source of B Vitamins, antioxidants and fibre for gut health)

  • Whole wheat pasta
  • Brown/wild rice
  • Whole grain bread
  • Quinoa
  • Oats
  • Buckwheat
  • Bulgur
  • Corn
  • Rye
  • Spelt     


Good fats – Omega-3’s and Omega-6’s. Oily fish is a source of Vitamin D

  • Oily fish
  • Nut (walnuts and almonds)
  • Seed oils
  • Olives and olive oil
  • Avocados


Green and orange vegetables (full of antioxidants, B vitamins, Beta-carotene and Vitamin C)

  • Spinach
  • Curly kale
  • Broccoli
  • Cabbage
  • Carrots
  • Sweet Potato
  • Peppers
  • Squash
  • Pumpkin


Fruit aim for 2 different colours a day (for a range of vitamins and antioxidants)

  • Blackcurrants
  • Oranges
  • Bananas
  • Strawberries
  • Tomatoes
  • Red and black grapes
  • Blueberries
  • Kiwis
  • Pineapple


Protein Rich foods

  • Pulses (lentil, beans, chickpeas)
  • Lean meat
  • Fish
  • Nuts and seeds
  • Eggs
  • Natural yoghurt


Add, garlic spices and herbs to your dishes instead of salt, not only for flavour, but many have unique properties

More Useful Info -

World Health Organisation Advises To Halve Sugar Intake - here

Irritable Bowel Syndrome - here

Do Processed Foods Make Me Ill? - here

Do you work with teams of people and would like to boost thier energy?  Our Power Up & Motivate With Positive Nutrition Workplace Wellbeing Initiatives can help.  For an informal conversation call Anna on 07778 218009.

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