Immune Boosting and Antioxidant Foods

I went for my favourite walk today and I could see how everything is in constant change, my favourite trees turned yellow and deep red. Nature is a wonderful artist. It seems that everything in nature is getting ready for winter.  We also need to get our body ready for this weather change. I think  autumn leaves are great indicator to get started!!!

What are the best foods that are going to support our ability to cope with this change, which is a part of our life, in some cases even in one day. You know what am I talking about if you live in Melbourne. 

Best Sources of Antioxidants

Fruit – blueberries, cranberries, cherries, raspberries, strawberries, apricots, kiwi fruit, papaya, cantaloupe

Vegetables – broccoli, capsicum, spinach, Swiss chard, cauliflower, romaine lettuce, endive, kale, carrots, and tomatoes (limit intake)

Essential fatty acids – cold-pressed olive oil, flaxseed oil, fish oils and nut and seed oils

Co factors – tuna, rainbow trout, salmon, cod, tofu, turkey, chicken

Herbal Teas – green tea, rooibos

Best Sources of Immune Boosting Foods

Fruit – lemons, limes, berries

Vegetables – Shiitake mushrooms, garlic, chillies, onions, leeks, horseradish, cinnamon, ginger, lemongrass, thyme, turmeric, parsley, daikon radish, carrot, beetroot

Essential fatty acids – oily fish

Co factors – bee products (royal jelly, bee pollen)

Herbal Teas – echinacea

Flu Fighter Tea

This tea is fantastic to drink when you have a cold or ‘flu. It is very warming and soothing for a cough or sore throat and can help to support your immune system.


Bring 1 litre of water to the boil and add:

1 tablespoon of manuka honey

2 teaspoons of fresh grated ginger

1 lemon sliced (leave skin on)

1 cinnamon stick or half a teaspoon of cinnamon powder

6 cloves

1 clove of garlic

¼ teaspoon of fresh chopped chilli

Continue to boil for 1 minute. Allow to cool slightly and drink the warm tea freely throughout the day.

Immune Juice

This juice provides an excellent combination of vitamins, minerals and antioxidants which may help to support your wellbeing and assist in keeping you healthy.


½ to 1 inch piece of ginger

½ lemon

2 apples

2 carrots

1 fresh beetroot

Process in a juicer and drink fresh for maximum benefit. You can also add garlic if feel like it!

In addition to previous recommendations, your Practitioner may recommend some of the following supplements to support the ability of your immune system to fight infection.

Autumn leaves

Autumn leaves

Immuno supporting chicken broth

Ready for the best tasting soup of your life? Great way to break down all the mucus which forms in response to cold weather. 

1 chicken (whole is best..) gizzards from 1 chicken (optional)

know better)

4 quarts filtered water

2 tbsp horse radish vinegar

1 large onion, chopped

2 carrots, peeled and chopped

3 celery sticks, chopped

1 bunch parsley


Cut the chicken into pieces, even cut the wings and neck into pieces. Place the chicken in a stock pot with all the ingredients except the parsley. Let stand for 30 minutes to 1 hour.. Then bring to a boil. Remove scum that rises to the top, then reduce heat and simmer for 6 to 24 hours. The long you cook, the richer the flavor.

10 minutes before you finish add the parsley. This is an easy step to forget – but it adds important mineral ions to the broth. Remove the chicken with a slotted spoon, let it cool, and keep the meat for tomorrow’s soup, chicken salad, enchilada, wrap, or curry.

Strain the stock into a big bowl and reserve in the fridge until the fat collects and congeals on top. Then you can easily remove the fat and store the stock in the fridge or freezer.

Good job!