6 Immunity Boosting Foods & Tips For Winter

Experts have warned we're headed for one of the worst flu seasons yet, with thousands of cases already recorded around Australia. Try these six immunity boosting foods and tips for a natural solution to help you stave off those winter sniffles. 

Diffuse essential oils

Diffusing essential oils can do more than whisk you away to a peaceful oasis of relaxation, it can also help support your immune system. Traditionally, aromatherapy uses eucalyptus, lemon, rosemary, and tea tree essential oils as immunosupportive and antibacterial aids to help protect the immune system naturally. Be sure to choose a 100% pure essential oil blend to ensure you're not breathing in any nasties. Try this divine essential oil blend from Byron Bay based brand Oil Garden, made from 100% pure essential oils with no petrochemicals or synthetic fragrances in sight. Simply add a few drops to your vaporiser or mix with your favourite carrier oil and massage into chest and back.

Oil Garden Essential Oil Diffusers

Camu camu

Claiming to be one of the highest vitamin C foods in the world, camu camu is gearing up to be a frontrunner for the best immune boosting 'superfood' to hit the health scene. This tiny nutrition-packed fruit grows in the Amazon jungle, but its soaring popularity worldwide means it's fast becoming accessible to the rest of us. If you do struggle to locate the fruit it's also available in powder form, which can easily be mixed with water to reconstitute it or stirred into smoothies and baked goods, adding a refreshing citrus flavour to your favourite fare.

Sip herbal tea

Herbal teas can do more for us in the cooler months than simply warm us up and make us feel cosy. Many herbal teas contain immune-loving ingredients like antioxidant-rich chamomile and ginger, vitamin and mineral rich turmeric, and vitamin C packed rosehip, all providing a decent boost of vitamins, minerals, and essential antioxidants in the winter months. But if it's an immunosupportive 'super tea' you're after then look no further than tulsi (holy basil) tea. Research suggest tulsi is an 'immunomodulator' providing a helping hand for the functioning of the immune system.  

Herbal tea

Olive leaf extract

Containing an active ingredient called oleuropein, olive leaf extract is brimming with antioxidants and has been consumed in various forms around the world for centuries with devotees reaching for it at the slightest sign of a cold. Olive leaf extract is available in various forms, with the most widely available and most popular being liquid extract, which is rumoured to be the most effective for absorption.

Stay balanced

Perhaps the most transparent way to stay healthy this winter and keep your immune system in-check is to simply stay balanced in your life. This means enjoying a balanced diet full of fresh foods, regular exercise, and quality rest. Time and again we've been told sleep is essential to good health and wellbeing but new studies are confirming just how beneficial quality sleep is to our immune system. Likewise, staying active and eating a diet high in fresh fruits and vegetables are paramount for strengthening the immune system. So lace up those hiking boots, roll out that yoga mat, and eat a rainbow of fruit and veg to help ward off this sniffles this winter.

Gubinge (Kakadu Plum)

Like camu camu, gubinge (commonly known as Kakadu Plum) is considered one of the world's most potent natural sources of vitamin C. Though only the size of a small olive, gubinge is said to contain more than 100 times the vitamin C of oranges, a high dose of antioxidants, and antimicrobial properties. Gubinge is native to the coastal regions of Northern Australia so can be tricky to get your hands on. While it's uncommon to see the fresh fruit outside its native region it is increasingly available in powder form at health food stores around Australia, gaining traction in the health sphere as a natural way to protect against the winter sniffles.


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Sarah Vercoe

Article by Sarah Vercoe

Sarah is a freelance writer and award-winning photographer with a special interest in health, travel, and fitness. Based on the Sunshine Coast in Queensland, she can be found hiking the trails of Noosa National Park, or, more likely, chasing after her one year old daughter, Illyana.

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