As we leave summer behind it is time to start thinking about ways to ward off the winter blues by boosting your immune system.  The immune system is the body's defence mechanism against illness and infection.  A healthy lifestyle including diet and exercise can help to boost your immune system and assist in fighting off diseases. 

While we might instinctively turn to organges packed with Vitamin C there are lots of other ways to boost your immune system.

  • Omega-3 essential fats have been shown to positively modulate the immune response to fight back against germs.  Because your body can't produce these essential fats they need to come from your diet.  Chia seeds, fatty fish, walnuts and flaxseeds are a great way to include essential fats in your diet.
  • Zinc deficiency has been shown to increase susceptibility to infection.  Pumpkin seeds, seafood and whole grains are an easy way to increase your zinc levels.
  • Protein is made up of essential and non-essential amino acids, which are necessary to fuel cells of the immune system.  Some examples include eggs, lean meat, dairy, legumes and tofu.
  • Spices such as turmeric contain curcumin which boasts antioxidant and anti-inflammatory proporties.


Combined with regular exercise, minimising stress and getting enough sleep, a balanced diet can assist in boosting your immune system and increase your energy.