Keep Your Immune System Supercharged and Bugs at Bay with a Few Simple Dietary Changes

Winter can be a tough time that can challenge your health and leave you open to all sorts of upper respiratory infections like; pneumonia, influenza, bronchitis and basic colds. The proportion of society who are particularly susceptible are the elderly, the very young and those who have weak or low immune systems. If you fall into any of these categories, you should definitely be looking into ways to boost your immune system, ensuring your body has the strength to fight of bugs and infections. 

Even if you don’t fall into one of these categories, filling your body with delicious, immune boosting healthy foods during the winter months will keep your immune system chugging away and lessen the chance of you catching those annoying colds. If you struggle to cook healthy meals, you can get fresh meals delivered to your home anywhere in Brisbane.

Sweet Potatoes

Rich in vitamin A, this super vitamin naturally gives your immune system a boost. Sweet potato also includes beta-carotene which is a powerful antioxidant. Other uses for vitamin A are; supporting gut health, keeping skin healthy and supporting our mucus membranes around the eyes. So get some sweet potatoes in your life!

You can try them in this dish Pork Fillet with Mushroom Gravy.

Omega 3 Fatty Acids

Omega 3 fatty acids help to reduce inflammation in the body and therefore help to boost your immune system keeping it healthy. Good fatty acids are found in foods such as; salmon, tuna, sardines, seeds, nuts and plant oils like flaxseed oil/soybean oil.

Get your boost of omega-3 fatty acids with this dish Grilled Salmon with Citrus Dressing.


Mushrooms are one of the only foods that naturally contain vitamin D and as our bodies do not naturally produce this vitamin, it’s a good idea to get eating some mushrooms. Vitamin D helps our bodies to absorb calcium, supporting bones and teeth and also helping to support the body’s immune responses.

Enjoy a warming, immune boosting meal with this Beef and Mushroom Stew.

Leafy Greens

Vegetables have all types of nutrients and vitamins that are good for our health and leafy greens have a high concentration of vitamin C which helps support a healthy immune system. Some leafy greens you should definitely be getting in your daily diet are; kale, spinach, broccoli and collard greens.

Try out this Ricotta and Spinach Ravioli for your dose of spinach goodness.

Garlic and Ginger

Garlic has antiviral, anti-fungal and antibacterial properties helping to boost and support your immune system. Ginger has antibacterial properties plus anti-inflammatory compounds and can help to thin the blood and soothe an upset stomach. These little super foods are well worth getting into your diet during the months when you’re susceptible to colds and they make dishes taste great – it’s a win/win!

Eat this garlic and ginger filled Chicken Sate dish.

Aim to cook your meals from scratch filled with vegetables, lean proteins and whole grains. Get healthy, immune boosting meals delivered straight to your home each week by using the Cameron’s Kitchen meal delivery service.