+ the healthy chef +

Supercharge Your Immune System Naturally

  • By
  • Teresa Cutter

Food is one of the most powerful tools we have to help prevent disease and a healthy body begins with a healthy immune system.  It maintains homeostasis by defending against viruses and bacteria which can cause inflammation in the body, illness and disease. Our body also produces antibodies that can help destroy the virus and assist our body to heal. Nutritional deficiencies can impair immune function, increasing both the risk and severity of infection. Vitamin C, for example, acts like your personal bodyguard, helping to protect cells and assist in healing. There are also studies of the use of vitamin C in facilitating faster recovery of the common cold. It’s pretty much destroyed in cooking, so you need to consume it fresh.

Fresh whole fruit and veggies are the best sources of vitamins and minerals around, which is why it’s so important to eat a good variety every day. With this in mind, I make restorative smoothies, juices and soups from fresh fruits, vegetables, quality protein and herbs. These provide me with a concentrated source of nutrients that the body can easily absorb. I include anti-inflammatory ingredients such as garlic, ginger, lemongrass and turmeric, which play a starring role. Garlic, turmeric and ginger are potent herbs that help the body eliminate toxins, stimulate circulation, aid digestion and boost immune function.

There are a number of simple prevention techniques you can easily do to help keep colds + flu at bay:

1. Washing your hands regularly to help prevent any transfer of bacteria.
2. Staying clear of people sneezing or coughing.
3. Getting enough rest and sleep to help your body repair and recover so as not to compromise your immune function.
4. Eating your fruit and vegetables on a daily basis because they are high in antioxidants and minerals then can help fight off free radicals in the body that can cause illness.
5. Eating enough quality protein to help nourish your immune system, repair the body and assist recovery.


The Healthy Chef Natural Immune Support 

  • Naturally occurring vitamin C from orange, Camu camu, berries and Acerola
  • A plant-based source of bioavailable vitamin D
  • Anti-inflammatory ingredients, including ginger, turmeric, Rosehip and Terminalia
  • Healing herbs Echinacia, Andrographis and Astragalus

The Healthy Chef Pure Native Whey Protein

  • The first and only WPI in Australia suitable for people who are lactose intolerant
  • Made from grass-fed dairy (not cheese like other powders), it contains 25% more protein and amino acids than other protein supplements.
  • Uniquely absorbed thanks to the inclusion of naturally occurring digestive enzymes.
  • Ideal for assisting with sports recovery, weight management and promoting healthy skin + essential for immune function.

The Healthy Chef Organic Superfood

  • Loaded with superfood antioxidants  to help increase alkalinity and promote healing.
  • Rich with naturally occurring essential vitamins + minerals and phytonutrients.
  • A great source of antioxidants (each serve measuring at 10,000+ in activity by ORAC).
  • Rich in anthocyanins that work as an anti-inflammatory in the body.
  • Perfect recovery formula after exercise to replenish fluid and electrolytes.


Garlic is anti-fungal and anti-bacterial properties to help fight against infection.
Ginger helps promote gastric motility and works as an anti-inflammatory.
Turmeric is a natural antiviral with potent anti anti-inflammatory properties. High in curcumin a powerful antioxidant.
Manuka honey works as an antibacterial to help fight virus and bacteria.
Citrus is rich in vitamin C that helps support and nourish your immune system.
Papaya is rich in beta-carotene to help protect against infection.
Fermented foods – rich in probiotics to help protect our digestive and immune systems.


Immune Boosting Chicken Soup

Super C Immune Boosting Smoothie

Gingersnap + Lemon tea





11 Responses to “Supercharge Your Immune System Naturally”
  1. Anna Dawson says:

    Of course, eating nutritious food and drinking plenty of water are great ways to keep Your immune system healthy. But these easy recipes are packed with immune boosting ingredients beside being tasty. Thanks for sharing ;)

  2. Lyn says:

    My son is getting older now and doesn’t get sick as often but I wish I’d had this list of foods and recipes when he did. These are so healthy and I can see how they would be so beneficial not only against colds or the flu but for building up strength and other healthy vitamins and minerals throughout the body.

  3. Perrin says:

    I stumbled upon this website while searching for recipes to boost immune system. I’ll definitely give the recipes here a try! It is actually for my grandmother, who suffers from auto-immune disease and I hope to relieve her sufferings through foods that can help fight this.

  4. Keryn Rose says:

    Hi Teresa, can i use your list of foods to ward off colds and flu in a chiropractic clinic health newsletter for our patients? happy to mention your page

  5. Sandra says:

    Excellent blog. I am have been reading your articles for years and I am well and truly reaping the benefits. This yeAr has been better because I started on the whey protein, naked choc, nat immune support and organic superfood. I am loving the variety in my smoothies. Incredible nourishment. Thank you x

  6. Claire Bielski says:

    I am now 60 and have not really looked after my health. At 35 I wasdiagnosed as coeliac which I strictly observe. Last year after years of indifferent health i asked my doctor what i could do to better my immune system and did not really get a response. I have eaten better this year and dropped 5 kilos,with many more to go but 4 days ago came down with some gastro bug that i cannot shake. Is your immune support gluten free and does it take a long time to build up,what seems to me, a very low immune system ?

    • Hi Claire – My Natural immune Support is definitely Gluten Free – you can check out our FAQ section on immune here: If was specifically designed for me and my own Immune System issues that were all gut related. This is a lovely Immune Support that also works well as an anti-inflammatory and will be able to supplement your healthy diet. It is rich in Vitamin C and D which help support immune function.

      Being Coeliac you nutrient intake may have been impaired considerably…other factors such as stress, diet, lifestyle may have also contributed. Making sure you’re getting enough antioxidant rich whole foods and adequate protein in your diet is essential. Inadequate protein in the diet is linked to dysfunction of the immune system.
      I would also strongly advise you see a good naturopath in your area that will be able to assist any other nutrient deficiencies you may have. Hope this helps and please let me know how you go. Warm regards Teresa :) x

  7. Nerrida says:

    Just found your website and WOW! My girls will love this as they are learning to cook wholesale meals and snacks and so many of these recipes have ingredients we love….yum, cant wait to try some, and the articles are great too. (smiley face!) It’s great to have such a wonderful resource. We will be visiting frequently.

  8. Nerrida says:

    LOL -sorry that should some WHOLESOME meals, not wholesale, although I bet they would sell. (I type too fast).

  9. Sirishafd says:

    The article which you have posted is great. Your site provided for me much information.Thanks for sharing this information.

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