5 foods to boost your immune system

By Jessah Shaw, Adv Dip (Nut Med)

Strengthening your immune system is critical for the protection and health of your body such as keeping colds and flu at bay as well as enabling faster wound healing, less fatigue, clearer skin and healthier hair and nails. Read on for 5 foods that will boost your immune system:


The onion family encompasses onions, chives, leeks, shallots, and garlic. Onions are the most reliable food source of the flavonoid quercetin, which has scientific support as an anti-inflammatory and antiviral compound. To avoid infections, we recommend consuming onions, garlic, leeks, or chives every day. Onion and garlic are delicious additions to several dishes and should be staples in every household.

Coconut oil

Coconut oil contain fats called medium-chain triglycerides that are quickly absorbed and used for energy, rather than being stored as body fat. About 50 per cent of coconut oil is lauric acid, which the body converts into monolaurin. According to laboratory studies, monolaurin inactivates some bacteria and viruses, including the influenza virus. Coconut also contains fatty acids that are beneficial for immune function. To reap the benefits, we recommend having about 3 tablespoons of coconut oil per week. It can be used in cooking, or you can add a teaspoon to your morning coffee to boost energy and speed up metabolism.


Yoghurt contains probiotics which flood your gut with beneficial bacteria and have a preventative effect against infections. The yoghurt you purchase must be full-fat yoghurt and contain live cultures of friendly bacteria such as lactobacillus and acidophilus. Ensure to check labels and buy those with the highest number of live cultures. Avoid buying flavoured yoghurts which often contain sugar and artificial sweeteners.

Whey protein

Whey is essentially the by-product of cheese making and is very high in good quality protein. Scientists have successfully discovered 26 biologically-active compounds derived from whey that can aid the immune system. Lactoferrin is one such whey compound that strengthens the body’s ability to combat viral infections. The protein in our Synd X protein powder is derived from whey and is extremely high protein and low-carb. It’s great in smoothies as a healthy breakfast option or healthy snack between lunch and dinner.


Freshly squeezed lemon juice is an excellent source of antiviral substances and vitamin C. To control sinus infections, dissuade respiratory viral infections and strengthen your overall immunity we recommend drinking lemon juice every day. Juice one to two lemons in warm or cold water first thing each day or squeeze some fresh lemon on your salads.

You can download Dr Cabot’s free e-book ‘How to Keep Your Immune System Healthy’ here:


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