Boosting your Immunity with Food

Did you know there is a strong correlation between a healthy gut and a healthy immune system? I guess this is not surprising as over 70% of your immune system resides in your gut. Eating foods high in these essential nutrients, listed below, will support both your gut health and your immunity.


· Vitamin D

Found in Salmon (wild), Mushrooms, Fortified non-dairy milks, Sardines

· Omega 3

Found in Wild fish - Salmon, Mackerel, Anchovies, Sardines, Herring. Flaxseeds, Chia seeds, Walnuts

· Vitamin E

Found in Sunflower seeds, Olives and Olive Oil, Almonds and Almond Butter, Hazelnuts, Spinach, Broccoli, Mango, Tomatoes, Avocado

· Vitamin C

Found in Papaya, Brussel Sprouts, Orange, Bell Pepper, Broccoli, Strawberries, Pineapple, Kiwi, Cauliflower, Kale, Tomatoes

· Zinc

Found in Pumpkin Seeds, Grass-fed Beef or Lamb, Cashews, Chickpeas, Mushrooms, Spinach, Dark Chocolate (>70%), Salmon (wild), Organic Chicken.

· Quercetin

Found in Elderberries, Red Onions, Red Apples, Cranberries

· Resveratrol

Found in Red Grapes, Blueberries, Dark Chocolate (>70%), Red Wine (in moderation).

· Polyphenols

Found in Green Tea, Black Tea

· Citrus Flavonoids

Found in Grapefruit, Orange, Lemon, Lime.

· Soluble Fibre

Found in Oats, Oat Bran, Barley, Beans, Lentils, Fruits and Vegetables

· Beta- Glucans

Found in Mushrooms, Oats, Barley.

· Anti-inflammatory Spices

Found in Ginger, Turmeric.

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