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6 Proven Ways To Boost Your Immune System

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Let's talk about IMMUNITY!
The amazing thing about the immune system is that it’s constantly adapting and learning so that the body can fight against bacteria or viruses that change over time. 

What's important during these crazy times is not to allow the pandemic raise stress levels, which actually hurts your immune system and makes you more vulnerable to infections. 

I love to stock up on my essential immune-supporting ingredients, whether they come from the food in your fridge or found in natural supplements. 

These are my top foods and natural ways proven by research to support your immunity and help protect against colds, flu and viruses. I aim to include these each day into my routine, to keep my immunity fit and strong.

1. Protein

To have a strong immune system your body needs a daily supply of quality protein. Research studies have shown that deficiency of high-quality protein can result in depletion of immune cells, the inability of the body to make antibodies, and other immune-related problems. 

Healthy Chef Protein is high essential amino acids, vital for boosting immune function and rebuilding new healthy cells in the body. My husband and I enjoy a protein rich smoothie every day as a meal replacement combining strawberries, avocado, dairy free milk and a serve of our pure protein.

2. Vitamin C


Vitamin C (ascorbic acid) is a water-soluble vitamin that is found in many types of fruits, vegetables and supplements. One of the most well-known benefits of vitamin C is its ability to improve immune health. In fact, loading up on vitamin C foods is often used as a first line of defence during the cold and flu season.

Vitamin C acts like your immune boosting personal bodyguard, helping to protect cells and assist in healing. Studies show the use of vitamin C can reduce the duration and symptoms of colds and respiratory tract infections. 

Healthy Chef Natural Immune Support is high in vitamin C + D as well as immune-boosting antioxidants such as turmeric and ginger, ideal for nourishing the body during periods of immune and adrenal suppression, stress, fatigue, illness, infection and vitamin D deficiency. Your body also uses vitamin C to synthesise collagen, a protein that makes up connective tissue and aids in wound healing and rebuilding a healthy body.

3. Matcha Green Tea

Recognised as a superfood, Matcha Green Tea contains high levels of antioxidants as well as various compounds associated with improving immune health and stabilising blood sugar levels. It also contains l-theanine, which is a rare amino acid that supports the adrenal system and the way your body reacts to stress.

The antioxidants in Healthy Chef Organic Ceremonial-Grade Matcha are beneficial in strengthening the immune system and supporting normal immune system functioning. A cup of Matcha can help to make you feel relaxed, calm and happy due to the high levels of L-theanine, and it also energises your body. See how to use Healthy Chef Matcha Green Tea here.  

4. Ginger

Ginger is used as a potent detoxifying and antiviral herb that helps the body get rid of toxins, stimulate circulation and boost your immune system. It is regarded as a natural antibiotic for the body and helps to reduce congestion and mucus production. Ginger also helps to stimulate digestion, gut motility and bowel function while helping to relieve bloating, cramping and nausea.

Because of the wonderful benefits of ginger, I included it in Healthy Chef Immune Support and Healthy Chef Chai Latte. All of these amazing immune-boosting and restorative blends boost immune function as well as support digestion.

 5. Turmeric

Traditionally, turmeric has been used to help reduce inflammation. Turmeric is high in antioxidants, in particular curcumin, the active ingredient found in turmeric and in used in Ayurvedic medicine to support digestion, immune, skin and gut health.

Most evenings, I like to make a restorative drink of Immune Support that’s high in turmeric – so it gives my body the nutrients it needs to rest and recover. Healthy Chef Turmeric Latte is also extremely nutritious and rich in organic turmeric to nourish my digestive and immune system.

6. Fruits + Vegetables

Loading up on a few of my favourite top immune - supporting foods is a simple way to nourish a healthy immune system and boosting your health. Fruits and vegetables are rich in the vitamins, minerals and antioxidants necessary to support your immune system and overall wellbeing. This is the number #1 reason I wrote my plant-based cookbook Earth To Table...It's because cooking with fresh fruits and vegetables is not only delicious, but these foods can also provide other key nutrients including fibre, protein and healthy fats that support wellbeing.

Here are a few of my healthy immune system–supporting foods:

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