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These foods will boost your immune system

Cold and flu season is upon us and that means germs are lurking just about everywhere. So how can we keep our immune system in shape? Registered nutritionist Lianne Phillipson says it all starts with what we eat.


  • Hard boiled eggs
  • Soaked oatmeal
  • Cantaloupe
  • Pomegranate
  • Green or matcha tea
WHY THEY'RE GREAT: Protein rich eggs are essential for the immune system. Oats contain a type of fibre with antimicrobial and antioxidant capabilities more potent than echinacea. Cantaloupe and pomegranate are both high in antioxidants including beta carotene which is helpful for the lungs. Green tea increase virus fighting interferon when drinking five cups a day for two weeks.

  • Butternut squash soup made with homemade broth and added greens
  • Crackers
  • Kombucha
WHY THEY'RE GREAT: The squash alongside the mucus and inflammation busting bone broth helps on many levels. Kombucha is fermented tea and gives the immune system a boost from the intestines out.

  • Burger with grass-fed beef made at home with extra garlic, greens and turmeric
  • Sweet potato
  • Green peas
WHY THEY'RE GREAT: Grass-fed beef is lower in overall fat and in saturated fat, but it has the added advantage of providing double the amount of omega-3 fats. Also a good source of vitamin K, a good friend of vitamin D. Garlic fights infection and bacteria. Turmeric is anti-inflammatory and green peas are excellent for protein. Sweet potato provides beta carotene and helps our biggest organ, the skin, keep bacteria out.

  • Apple slices
  • Almonds
  • Mini muffins
WHY THEY'RE GREAT: Sugary snacks slow down the immune system, so simple snacks like apple slices and almonds are a great alternative. Some muffins can be packed with fibre that will keep you going throughout the day.