Foods to Boost your Immune System

This week I saw a brilliant video by Dr. Sandhya Ramamthan, in New Zealand, on home management for Covid-19. In the video she talks about building your immune system with Zinc, Vitamin D and Vitamin C. So here are some foods that are great sources for these immune builders. Obviously Vitamin D you can get from sunshine, which is why people take supplements as they don’t eat enough Vitamin D rich foods or get enough daylight. Back in the 70’s & 80’s, Cod liver oil was spooned into us. So get your self out as much as is possible, even if it’s just onto your balcony or garden. I love the tip about the balloons and the straw for building breath and opening up your lungs. Every house probably has one if not both of those items. Here is her link to find out more.

Vitamin D:

  • Herrings
  • Fresh Grilled Sardines
  • Smoked Mackerel
  • Grilled Trout
  • Canned Sardines
  • Eggs

Vitamin C

  • Cooked Blackcurrants
  • Oranges
  • Strawberries
  • Pineapple
  • Broccoli


  • Legumes e.g. Chickpeas
  • Shellfish (particularly Oysters!)
  • Red meat (calves liver is very high % I believe)
  • Nuts, beans & seeds
  • Avocado

Reducing high sugar and processed food is always better for your health. Make sure to consult your doctor if you’re on any medication that might need supplements of any kind monitored. I had this a few years ago with my dad who was on blood thinners and wanted to have green smoothies which are super high in iron. (not a good mix!). As much as we need comfort at this time we also need good nourishment and balance. Avoiding high processed foods, reducing the alcohol and even cutting down on the Covid bakes might be helpful too. Chickpeas can be easily whizzed into a tasty humus or roasted as great grazer food. Jamie Oliver has a really good 7 veg pasta sauce if the kids are against veg ( The wonderful Nevin Maguire has some of the nicest nutritious family weekday dinners going at the minute with minimal effort but lots of happy tummies.(

You don’t have to restock your pantry or spend a fortune. Maybe just incorporate some of these regularly in the week. Remember vitamins need other vitamins to be absorbed. Like partners, so a balanced diet with a little bit of everything is always good.

Stay safe & stay nourished.

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