What are the immune-boosting ingredients that Naturopath always has at hand?

Close-up of a woman's hands holding a mug of drink

As we move towards the cooler months, keeping many of our immune systems in top shape will come to mind for many of us. While there is certainly no convincing evidence that edible foods or supplements protect us from infections, it is important to think about ways we can support and maintain a healthy immune system. According to Naturopath Angela Cali, eating plenty of immune-boosting ingredients is just one step we can take (sleep enough together and exercise regularly). Nourishing food helps our bodies maintain a healthy immune response to everything that comes in the form of our colds, flu and viruses.

Here are Angela Cali's top five immune-boosting ingredients:

5 best immune-boosting ingredients


Ayurveda (India's system of alternative medicine with historical roots) has been elevating the benefits of turmeric for centuries and for good reason. It is anti-inflammatory, antiviral, antibacterial, antifungal and contains significant antioxidant properties that help boost immunity.

"Turmeric has a strong immunomodulatory effect on curcumin. Strengthening immune activity in direct contact with viruses and pathogens," says Angela.

"Its effective antioxidant acts on the immune system during stress and disease."

Try: To add turmeric to your day, try making turmeric latte with warm milk, honey and cinnamon and TurmeriX powder, or if you prefer supplements, you can try TurmeriX capsules.

Prebiotics / probiotics

By now, most of us have heard about the benefits of pre- and probiotics for gut health, but did you know that they also help boost immunity?

"We know that 70 percent of our immune system lives in our gut, so let's support that system," says Angela.

"The many different strains of bacteria that live in our digestive tract are a natural supporter of immunity."

Try: Prebiotic foods include sauerkraut, kombucha, kimchi, unflavoured yogurts, apple cider vinegar, artichokes, chicory root, garlic, onions, asparagus, dandelion greens, bananas and flax seeds.

Apple cider vinegar

Ingredients to strengthen the immunity of apple cider vinegar

Apple cider vinegar is much loved. It not only improves digestion and nutrient uptake and absorption, but also alkalizes during digestion, which Angela says is a good condition for our body to function healthily.

"Apple cider vinegar has an antibacterial effect. It supports our lymphatic system to quickly remove pathogens and viruses from the body, supporting our weaning pathways, & # 39; & # 39; Angela speaks.

Try: 1-2 tablespoons of apple cider vinegar in warm water or combine with olive oil as a salad dressing on the go.

Vitamin C / bioflavonoid contains food

It is said to be the queen of immune-boosting ingredients – Vitamin C is our winter go-ahead for its antimicrobial activity and immune-boosting functions.

"Vitamin C has been shown to reduce the number of sick days of the virus, while bioflavonoids potentiate the effects of vitamin C and have an antioxidant effect," Angela said.

"Although citrus fruits have a high percentage of vitamin C, I tell my patients to choose foods that contain both vitamin C and flavonoids. Be sure to eat the pulp and white core of citrus fruits and vegetables for the benefits of these bioflavonoids. "

Try: Red, green or yellow peppers, sweet potatoes, kiwis, papaya, berries, broccoli and kale.


Although vitamin C can gain all the immune-boosting glory, zinc is a quiet active ingredient that is often overlooked.

"Zinc is needed by the immune system for numerous processes," says Angela.

"In the absence of it, it can impair immune function and increase susceptibility to disease."

Try: Raw meat, crustaceans, legumes (chickpeas, lentils, beans), seeds (hemp, pumpkin, sesame, squash), nuts (cashews, almonds, pine), eggs, whole grains (quinoa, rice, oats).

What a selection of nutrients we need to work with! Have you ever wondered how you plan to boost your body's immune response this winter season? If you've read the blog or haven't had it in a while, here are some recipes on how to try adding these immune-boosting ingredients. How about broccoli, zucchini and turmeric tofu salad, roasted and spiced sweet potato hummus or a bowl of warm winter pineapple?

flavanoid immune-boosting ingredients lunch, salad, noodle bowl and pineapple

What is your winter immune booster? Share your secrets with me and the EPW community below!

* Angela Cali is an accredited naturopath who graduated in 2003 with a bachelor's degree in naturopathy. He has been in clinical practice for over 13 years, helping people restore their health. Angela is a mother of 3 children and balances her working days with yoga and Pilates.

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