Great Foods to help boost your immunity

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

Some great foods for immunity

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.

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.

fish n veggies
Fish and Veggies.


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)

The effects of weight loss on the immune system

6 surprising signs that you are not getting enough zinc

Garvan scientists have proven that even modest weight loss reverses many of the damaging changes often seen in the immune cells of obese people, particularly those with Type 2 diabetes.

“Excess weight disorders now affect 50% of adult Australians, with obesity being the major cause of Type 2 diabetes and some cancers,” said Associate Professor Samaras from Sydney’s Garvan Institute of Medical Research.

“The situation has reached crisis point, and people must be made aware that excess fat will affect their immune systems and therefore their survival.”

“We have found that a modest weight loss of about 6 kg is enough to bring the pro- inflammatory nature of circulating immune cells back to that found in lean people.”

“These inflammatory cells are involved in promoting coronary artery disease and other illnesses associated with obesity.”

“This is the first time it has been shown that modest weight reduction reverses some of the very adverse inflammatory changes we see in obese people with diabetes.”

“We also showed that the activation status of immune cells found in fat predicted how much weight people would lose following a calorie restricted diet and bariatric surgery. Those with more activated immune cells lost less weight.”

“It’s the first time this has been described and is important because it helps us understand why some people lose weight more easily than others, and that inflammation is involved in regulating the response to bariatric surgery.”

How to boost your immune system

According to Harvard Health following general good-health guidelines is the single best step you can take toward naturally keeping your immune system working properly. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies.”

  • Don’t smoke.
  • Eat a diet high in fruits and vegetables.
  • Exercise regularly.
  • Maintain a healthy weight.
  • If you drink alcohol, drink only in moderation.
  • Get adequate sleep.
  • Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
  • Try to minimize stress.
  • Keep current with all recommended vaccines. Vaccines prime your immune system to fight off infections before they take hold in your body.

Diet and Exercise!

If you suspect your diet is not providing you with all your micronutrient needs — maybe, for instance, you don’t like vegetables — taking a daily multivitamin and mineral supplement may bring other health benefits, beyond any possible beneficial effects on the immune system.

Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system.


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