What is an immune system I hear you ask? Simply put, the immune system is a very clever mechanism within us that helps to defend and protect us against disease. It is therefore imperative that we treat our immune systems with the respect, care and attention of which it deserves. The immune system is the Ministry of Defence of our bodies!


There are a number of ways that we can ‘boost’ our immune systems. This can be done through exercise, getting sufficient sleep, avoiding smoking and drinking alcohol and many, many more! However, a balanced, healthy diet can have a HUGE effect ‘boosting’ our immune systems. You will more than likely have heard an array of confusing, misleading information on all sorts of remedies, ingredients, supplements or how the most obscure objects have a magical medicinal. Well good news! We are here to provide a simple and precise way to increase our immune system by introducing everyday foods and drinks into your diet that are rich with essential vitamins proven to have a positive effect on our immune system!

Vitamin C

Vitamin C, arguably has the rightful claim as the powerhouse of immune boosting vitamins! It is said that a lack of Vitamin C in our daily diets can actually have a negative effect on our immune systems and lead to increased illness. The good news is that there are many foods that have a rich source of Vitamin C.

Great sources:

  • Citrus fruits such as oranges and grapefruits
  • Vegetables such as broccoli and cauliflower
  • Berries such as strawberries, raspberries and blueberries

Remember that you can also get a good source of Vitamin C through fruit juices such as pure orange juice.


Including Vitamin C into or daily diets is essential because it is not produced or stored within our bodies. Fortunately, there are plenty of ways to increase or maintain a good level of Vitamin C with a healthy balanced diet. There shouldn’t be a need to take Vitamin C supplements unless this has been specifically advised by a doctor or health professional.

Vitamin E

Vitamin E is a powerful antioxidant that not only helps to fight off infection and strengthen the body’s defence against illness, but it also helps to maintain healthy eyes and skin!

Great sources:

  • Nuts
  • Seeds
  • Plant oils such as soya & olive oil
  • Spinach
  • Wheatgerm which is found in some cereals and cereal products


Men need around 4mg per day and women need 3mg per day, which is achievable through a healthy balanced diet. Unlike Vitamin C, any excess Vitamin E that our body doesn’t need immediately is stored away for future use. This means that you don’t necessarily need to ensure you are consuming the mentioned foods every day.

Vitamin B6

Vitamin B6 helps to support the biochemical reactions in the immune system… Simply put, it helps keep everything working the way it should, much like traffic lights ensuring the roads run efficiently and safely. More good news, as with Vitamin C & E, Vitamin B6 can be obtained in sufficient amount through a balanced diet alone.

Great sources:

  • Chicken
  • Turkey
  • Pork
  • Cold water fish such as salmon or tuna
  • A lot of vegetables also contain a rich source of Vitamin B6 including even potatoes!


A ‘healthy, balanced diet’ can sometimes feel like a throwaway comment and it can be hard to understand how or if we are getting a sufficient source of vitamins through our daily diets! A general rule when we are standing in that fruit and veg’ isle at the local supermarket is COLOUR! Try and include a wide variety of colour into our fruit and vegetable shopping and we will be well on our way!

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Please remember that although the information provided is all based on scientific research and responsible sources, every one of our bodies works in different ways! This information is not to be taken as definitive, factual ways of improving our immune systems but to provide some information on ways that MAY help to improve health and wellbeing!

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