7 Fruits & Vegetables to Boost Your Immunity

7 Fruits & Vegetables to Boost Your Immunity

One of the best ways to strengthen our immune systems is through proper nutrition. To help support your immune system, here are Koala Eco’s top seven foods to boost your immunity as we head into the cooler months.

Blueberries, raspberries, and blackberries

Packed with antioxidants, berries make for a sweet, immune boosting addition to your diet. Antioxidants support the immune system by reducing cell death and promoting the development of white blood cells; which are essential to fighting harmful bacteria. Additionally, antioxidants aid in repairing damaged DNA, and protect against the effects of inflammatory free radicals. Other sources of antioxidants include: dark chocolate (look for a variety with at least 70% cacao), green tea, apples, dark leafy vegetables, and red grapes.

Garlic

Garlic has long been considered a superfood due to its powerful antiviral, antibacterial, and anti-inflammatory properties. A potent source of the component allicin, garlic acts as an antibiotic against bacteria, viruses, and fungal infections. To get the full benefits of garlic, it’s best to slightly smash or crush a few cloves, and eat them raw.If you can’t quite stomach that, try including garlic in pasta dishes, curries, and soups.

Turmeric

Turmeric is an excellent healer and immune system booster due to its active ingredient, curcumin. Curcumin has antifungal, antiviral, and anti-inflammatory properties, which contribute to a healthy immune system. To enhance its absorption and bioavailability, take turmeric with a little black pepper and a source of fat (e.g. coconut oil, olive oil, coconut milk). Try including it in curries, oras a golden latte.

Lentils, pumpkin seeds, and sesame seeds

Zinc plays an essential role in T cell activation (T cells are required to fight off viral infections), making it a vital nutrient for a strong immune system. A zinc deficiency has been shown to result in increased susceptibility to infections and viruses. Try sprinkling pumpkin seeds on your oatmeal and salads, enjoying lentils in soups or stews, and making salad dressings using tahini (sesame seed paste).

Ginger

Inflammation can detrimentally affect your body's immune response, which makes anti-inflammatory ginger a great way to boost your immune system. Ginger also has antibacterial and antiviral properties, helping to combat the common cold or flu as well as viruses.

Grapefruits, lemons, limes, oranges, and mandarins

Citrus fruits are high in vitamin C, a nutrient which supports the immune system by increasing the production of infection-fighting white blood cells. As your body doesn’t produce or store vitamin C, it’s essential to consume vitamin C rich foods every day. Other sources of vitamin C include: kiwi fruits, rock melon, capsicums, tomatoes, and strawberries.

Broccoli

Broccoli contains several essential micronutrients, like vitamins A, C, and E. Additionally, broccoli contains a compound called sulforaphane, which activates infection and disease fighting white blood cells, and may also help activate free-radical fighting enzymes and antioxidants in our immune cells.

To ensure your fresh produce is helping, rather than harming you, it’s essential that you thoroughly wash your fruits and vegetables prior to consuming them. We recommend using our Natural Fruit and Vegetable Wash which removes any bacteria as well as residual pesticides, oils, waxes, and agricultural chemicals from your fruits and vegetables, without leaving an aftertaste. 

← Older Post Newer Post →

Our Power, Our Planet

Our Power, Our Planet

Go Green for World Earth Day’s Emerald Anniversary On Tuesday 22 April 2025, World Earth Day celebrates its 55th anniversary. The theme this year is...

Read more
Ocean, sunshine, children and flowers with Tessa James

Ocean, sunshine, children and flowers with Tessa James

Tessa James is a mum, entrepreneur and media personality. Originally an actress, Tessa starred in popular TV series Home and Away and Neighbours. She relocated...

Read more
From the leaf to your living room, the bark to your bedside

From the leaf to your living room, the bark to your bedside

An appreciation of the farms where we source our essential oils  We pride ourselves on fact that when you use our products and breathe in...

Read more
Is dishwasher detergent toxic?

Is dishwasher detergent toxic?

To avoid toxicity and ingredients harmful to nature, steer clear of dishwasher pods (which contain polyvinyl alcohol or PVA in their wrappers) and sheets (for...

Read more
Are soap fragrances environmentally friendly?

Are soap fragrances environmentally friendly?

It completely depends on whether the fragrances are natural or synthetic. So many cleaners and soaps promise to smell ‘naturally’ fresh and lemony while killing...

Read more
Is dish soap biodegradable?

Is dish soap biodegradable?

Not all dish soaps are biodegradable, but Koala Eco’s Natural Dish Soap with Lemon Myrtle and Mandarin definitely is.  In fact, not only is our...

Read more