It is that time of year again, no not Christmas, but the winter months are on the horizon with the associated coughs, colds and ‘Flu. We all know the standard health advice regarding maintaining a good diet, rest, exercise and avoiding Stress, but there is more we can all do.

Choose immune-boosting nutrients:

Here are a few top tips for you to ponder for your diet:

  1. Beta carotene. Beta carotene is found in plant foods, such as sweet potatoes, spinach, carrots, mangoes, broccoli and tomatoes. It is an antioxidant and good for vision.
  2. Vitamin A is present in foods from animal sources, including dairy products, eggs, fish, and organ meats. Provitamin A carotenoids come from plant foods, including leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils. This is good for the immune system and reproduction.
  3. Vitamin C-rich foods include citrus fruits, berries, melons, tomatoes, bell peppers, kiwi fruit, strawberries and broccoli. This is a nutrient that helps maintain blood vessels, cartilage and collagen in bones.
  4. Vitamin D exists in two forms: vitamin D2 and vitamin D3. It is an essential nutrient that is naturally present in only a few foods, such as fatty fish (including salmon and tuna) and fish liver oils. In addition, beef liver, cheese, and egg yolks contain small amounts. This regulates the amount of calcium and phosphate; it protects against Osteoporosis.
  5. Vitamin E, also called ”alpha-tocopherol,” is an essential nutrient that is present in several foods, including nuts, seeds, vegetable oils, and green leafy vegetables. This maintains healthy skin and eyes and boosts the immune system.
  6. Selenium is an essential mineral contained in many foods, including Brazil nuts, seafood, meat, poultry, eggs, and dairy products, as well as bread, cereals, and other grain products. This helps with metabolism and cognition, together with fighting cell damage.
  7. Zinc is an essential nutrient contained in a wide variety of foods, including oysters, crab, lobster, beef, pork, poultry, beans, nuts, whole grains, and dairy products. This boosts the immune system, helping to fight off infections.
  8. Probiotics are widely credited with improving or restoring gut microbiota.


How do you rebuild a weak immune system?


Echinacea might have antibacterial activities, stimulate monocytes and natural killer cells. Most studies of echinacea have assessed whether it helps prevent and treat the common cold and other upper respiratory illnesses, but it has also been used in traditional medicine to promote wound healing.

Remember never take supplements without asking your Pharmacist for professional guidance.

So, eat (healthily), drink (Water!!) and be merry (love yourself and those around you).