Foods for immunity

We all know how often sickness goes around the house with young kids. Here are some foods and food groups which are incredibly important in a healthy eating diet as well as a diet high in immune fighting properties.

A healthy diet is critical in maintaining a strong immune system. Below is a short but important list of immune boosting foods.

Please note that there are no ‘quick fix’ diets for the immune system. A healthy balanced diet is the most important tool and these are some food to include in your regular healthy eating plan.


Protein is absolutely central to the functioning of the immune system. Proteins make antibodies which fight against antigens and disease. Our Healthy Mummy Smoothie range is lovingly high in protein, so a big tick here. Read more about protein here.

Omega 3 fatty acids

These fatty acids are important in controlling and reducing inflammation. They are also incredibly important for a pregnant and breastfeeding mother. Read more here.

Vitamin E

Vitamin E is part of the production of antibodies. Some foods which are high in vitamin E are nuts and seeds. These could be added to your smoothie through something like LSA (linseed, sunflower seed and almonds all ground up) or nut spread.

Vitamin A

This vitamin is key as reduces the incidence and severity of infectious disease as vitamin A help with the mucuous membrane. Milk, cheese, eggs, fish and liver are great sources of vitamin A so by having your smoothies you are definitely helping your vitamin A intake.


Zinc is key to supporting your immune system. The foods which are high in zinc are not really smoothie ingredients but you can definitely include them in your evening meal. Seafood, meat, poultry, liver and eggs are great sources. Have a look at some recipes here.


Iron is required in the creation of B cells and T cells which are critical in fighting illness and resisting disease. Foods which are a good source of iron are red meat, legumes, tofu, green veggies and eggs. Again not many smoothie ingredients although you could add some kale or spinach in there!

Vitamin B12

A friend of mine recently told me how she had to get vitamin B injections after being ill all Winter. She finally got her bloods done by her doctor which revealed a deficiency. She is vegetarian, and although is generally aware of a healthy eating plan, had not been focusing on herself (she has two gorgeous kids).

It is so important to think about our diets so that we can keep well for not only ourselves but our children too.

Some foods high in vitamin B12 are red meats, legumes, almonds, canned fish and eggs.

Some other great foods for your immunity are:

  • Garlic
  • Ginger
  • Onions
  • Probiotics (think yoghurt. Add some to your Healthy Mummy Smoothie)
  • Antioxidants (think acai, blueberries, green tea)

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written by:

Amanda Dos Santos

Mandy is an experienced Nutritionist, food scientist and writer with over 10 years experience in the Heath industry. She has been part of the Healthy Mummy team of experts since 2012, writing informative and current blog posts and contributing to our recipe books. She has played an integral part in creating the recipes on our 28 Day Weight Loss Challenges since they first started in July 2014.Mandy is a mum of three and loves working for The Healthy Mummy, ”Especially on the challenges as I can create recipes which empower women to create nourishing food for themselves and their families’."