Nutritionist reveals her best tricks for boosting your immunity and preventing colds and flus  

How to boost your immunity NOW: Nutritionist reveals her top tricks for preventing illness – and her ‘wonder ingredient’ soup for rebooting digestive health

An Australian nutritionist has revealed her top tricks for boosting immunity naturally through simple diet and lifestyle habits.  

From regular exercise to eating antioxidant-rich foods, the founder of Supercharged foods, Lee Holmes, shared exactly how to stay healthy on her blog and said the tips are a better option than the ‘gazillion cold and flu tablets’ on the market. 

‘Today I’m sharing the low-down on how to keep bugs at bay and give your immune system some loving, to keep it functioning well and to keep you in tip top shape,’ she said.

Australian nutrition coach and chef Lee Holmes (pictured) has revealed the best tricks to boost your immunity ahead of winter

Australian nutrition coach and chef Lee Holmes (pictured) has revealed the best tricks to boost your immunity ahead of winter

Lee’s basic principles for general wellness 

– Getting 7-8 hours of sleep a night

– Finding ways to manage stress

– Eating good-quality and fresh ingredients

– Including exercise into your routine

– Enjoying a moderate amount of time in the sun to increase Vitamin D levels

Antioxidant-rich foods

Antioxidant-rich foods including berries, garlic and onion are essential for building up the immune system, which fights off viruses.

They contain Vitamins C, B and E which help reduce the risk of disease and help fight off infections. 

According to Lee, all antioxidant-rich foods which also include eggplants, pumpkins and carrots, should be eaten at least once a day.

Anti-inflammatory foods

‘Now that we’ve fought off oxidative damage, it’s time to look at controlling inflammation,’ Lee said.

‘Consuming anti-inflammatory rich foods is essential when it comes to the immune system. To ensure you’re eating enough anti-inflammatory rich foods, up your intake of vegetables and fruits.’

Eating at least five vegetables each day can help fight inflammation and ingredients such as turmeric have additional benefits.

‘One of my favourite anti-inflammatory ingredients is turmeric. I add it to everything. Seriously. The compound in turmeric known as curcumin holds a plethora of benefits,’ Lee said. 

Eating at least five vegetables each day can help fight inflammation and ingredients such as turmeric have many benefits (stock image)

Eating at least five vegetables each day can help fight inflammation and ingredients such as turmeric have many benefits (stock image)

Zinc

Zinc can be found in a range of foodstuffs including grass-fed beef, lamb, spinach and oysters – and Lee describes it as ‘the absolute underdog of the immune system pyramid’.

It helps skin and bones and is particularly useful for fighting the flu as it attacks the infected cells.  

‘Eating foods rich in zinc is vital when it comes to looking after your immune system, as well as your gut,’ she explained. 

Staying hydrated

As well as eating the right foods, it’s important to stay hydrated and drink one to two litres of water each day – or more if you are exercising, sweating or breastfeeding. 

Water can remove toxins and also helps carry oxygen to the systems in the body including the heart and brain which helps them to function. 

Lee also revealed that adding lemon to warm water can also help boost your immune system. 

‘If you’re concerned about your teeth, just drink it through a straw to not destroy your enamel. The Vitamin C, and potassium and folate in the lemon will help to boost your immune system,’ she said.

It is also important to get an average of seven to eight hours of sleep each night and exercise regularly to maintain general health (stock image)

It is also important to get an average of seven to eight hours of sleep each night and exercise regularly to maintain general health (stock image)

Exercise and sleep

It is also important to get an average of seven to eight hours of sleep each night and exercise regularly.

Finding way to manage stress and enjoying time in the sun to help increase Vitamin D levels are also essential.

Maintaining your general health is important because digestive issues and a poor diet can all have an impact on the immune system.

Lee also recommends her garlic bisque for boosting immunity. 

‘Garlic is a wonder ingredient for rebooting your immune system, which may be compromised in cases of digestive issues or autoimmunity,’ she said.

Recipe: Lee’s immune-boosting Roasted Garlic Bisque

 Ingredients:

Method: 

Advertisement