10 Immunity Boosting Wholefoods And Tips To Survive Winter

Immunity boosting is something that I try to work on all year round by adding whole foods such as; turmeric, garlic and onion to most of our meals.  It always amazes me as a freelance copywriter Australia, how some people start boosting their immunity once they have a cold or the flu.  Trying to have a strong resistance is one of the many reasons I choose to nourish my body with whole foods.  I remember when my kids were very young, they had so many middle ear infections and rounds of antibiotics.  Thank goodness I started searching for my answers and found so much relief and support with food as medicine.  It did, however, take about three years of building their immunity up until they were able to fight off any infections themselves without any medication naturally. I'm continually grateful that we did make the switch over to natural medicine.  Of course, we catch an occasional cough and runny nose.  Catching an odd cold or flu I think is a good thing.  If you can fight the infection naturally without antibiotics, this builds up your immunity.  If often have the flu or a cough.  You might be interested in boosting your immunity with these whole foods which I find help, especially the black pepper remedy.


What would we do without garlic? It’s such a little hero. If your kids don’t like the taste try sneaking tiny amounts into their meals and over time increase the number you put in. Garlic packed with nutritional goodies, so I feel it is one of those foods to keep persevering. Garlic contains allicin, and sulfur compounds along with many nutrients to support immune function and defend against infection. Garlic may have antimicrobial, antibacterial, anti-fungal and anti-viral properties.


Ginger is the rhizome of a small herb plant which may have painkilling, antibacterial, and anti-inflammatory effects. Ginger gives smoothies a fruity, citrus-like zing. Ginger also claims to have antifungal, antibacterial, anti-clotting and anti-viral benefits. I enjoy ginger grated or sliced into my morning tonic of warm water and lemon juice.


Contains curcumin, which is an antioxidant compound. It is anti-inflammatory, anti-bacterial, antiseptic and has stomach-soothing benefits. Its potent antioxidant compounds help improve liver function, helping to flush the body of toxins and bugs. Turmeric is an antioxidant powerhouse and has been shown to lower cholesterol. I have a jam jar of powdered turmeric sitting by my oven, so I remember to add it to everything. Juice a batch of fresh turmeric, pouring into an ice cube tray and popping into the freezer. Defrost a cube of turmeric and have a shot, daily. Ideally, I would love to have the time to have my daily turmeric shot freshly squeezed, but this is one of my time-saving tricks.


Is an antioxidant, antiviral, antifungal and anti-bacterial so it not only boosts the immune system but it may also decrease inflammation. This spice is natural to add to curries, stews, smoothies, porridge or herbal teas. Cinnamon packed throughout a weekly menu plan I create for my clients to balance blood sugar levels.

Cayenne Pepper

Cayenne pepper is a nice warming spice that has thermogenic properties. It heats our bodies meaning it aids in weight loss, stimulates our circulation and removes unwanted toxins.

Black Pepper

Black pepper as antioxidants and anti-bacterial properties. It also promotes stomach acid secretion helping out digestion. A friend of mine so kindly soothed my cough one day by adding a teaspoon of freshly cracked black peppercorns to boiling water. I sipped away at it, and it worked a treat for my soothing my cough.  My kids seem to love it too.


Are anti-inflammatory, anti-bacterial, are a mild anaesthetic. They help remove environmental toxins from the body and contain vitamin C and a variety of flavonoids to promote liver detox and the immune system.


Making a batch of delicious chicken, beef or lamb broth and keeping it in your fridge. What I think is this is essential for anyone trying to boost their immunity and reduce any pain or inflammation.  A deliciously warming and highly nutritious Chicken, Onion And Garlic Soup are perfect as well for building up a weakened immune system.


Packed with immunity boosting antioxidants and other nutritional goodies.

Rest And Recharge

Not easy to do in our busy world today.  We all know that our immunity weakens when we are tired and rundown.  Try to take time out for a few hours to recharge your energy.  Or try to get to bed earlier to just chill and relax.