Immune Boosting Foods & Ingredients For Winter


Tomorrow winter ‘officially’ begins in Australia.

We don’t get any snow in Queensland, so winter for many of us has instead become all about track pants, eating nourishing comfort foods, staying inside with the family and binge watching a good series.

As the season changes and gets a bit colder, it’s important we support our bodies even more so we can live our busy lives without hinder because prevention is better than cure…

Especially if you have a house full of wild, self-expressed kids that require you to be on-point with your energy!

One of the easiest things you can do to support your immune system is to include more warming and immune boosting foods.

In this post we’ll share a few of our favourite immune boosters, plus a juice recipe you can drink as soon as you start to feel a tingling in your throat.

So, here are a few of our favourite ‘go-to’ immune boosting foods & ingredients that you can find at your local Farmacy or health food store.

(in no particular order)

1. Ginger

We all know and love ginger as a traditional immune boosting spice. It's got anti-inflammatory, anti-microbial and antioxidant properties that your body just loves. It helps to fight cellular damage and boost immune function.

2. Broths

A good broth, whether that be a bone broth or a veggie broth, can be so nourishing for not only the gut but also the soul. Since most of our immune system lives in our gut, a broth can be one of the best ways to support our gut whilst providing stacks of nutrients. 

To get the real benefits, it's best to be home-made or fresh made, or if you are using a broth concentrate ensure it is high quality and manufactured with care.

3. Cayenne Pepper

Besides giving your digestive system and circulatory system a real inner-fire and kick, this powerful spice also can support with detoxing and fighting the cold/flu.

Add a pinch to your juices or add some into a hot lemon, honey and ginger tea for an extra immune boosting kick.

4. Kimchi (and Sauerkraut)

Fermented foods like Sauerkraut are amazing for gut health, because of the good bacteria and probiotics.

Add the spicy kick you find in Kimchi, and your body becomes a lean mean flu fighting machine!

5. Citrus Fruits

Oranges, Grapefruits, Mandarins, Limes and Lemons are an excellent and accessible source of Vitamin C.

When our bodies are under stress, whether that be physical, environmental, mental or emotional, extra Vitamin C helps with immune system support.

There's a reason 'orange juice' or Vitamin C are a go to for the flu-season!

6. Garlic

Not just a herb that's good for scaring vampires and making food flavoursome... it contents phytonutrients that are potent for not just the immune system but also heart health too. If you can handle large loads of garlic, definitely give it a go because it is also great against bugs. 

7. Turmeric

The active ingredient in Turmeric is called Curcumin. It is a power house of a nutrient and is anti-inflammatory, anti-bacterial, detoxifying, awesome for digestive health and full of antioxidants.

You can add it to your juice, broths or enjoy it in a turmeric latte (one of our favourite ways to have it) to boost your body!

8. Probiotics

Most of the immune system lives in the gut, approximately 80%... so don't you think it would be a good idea to look after your gut flora? 

Taking probiotics is a surefire way to support your gut microbes and keep in balance, so the good bugs can have everything they need to fight any potential bad bugs.

9. Protein

Proteins are the building blocks of our body, and without a good regular supply of protein, your immune system may not be as strong.

Our bodies need protein to repair the body, prevent muscle wastage, and support a healthy weight and metabolism.

Want to take it a bit further?  

If you need a higher tier of 'health insurance' then we highly suggest supplementing with high quality supplements as well.

Please see your friendly neighbourhood nutritionist or naturopath for more info on which supplements are going to best suit your body, but we often make sure we are loading up on things like Vitamin C, and of course getting a good dose of Vitamin D from the sun.

green juice flu sho

Rory's Green Juice Flu Shot


1-2 Oranges
1 Lemon
1/2 Lime
1 knob ginger (you can add even more if you like a kick like us)
1 knob Turmeric
1 Cucumber


Put all of the ingredients through a cold pressed juicer. If you don't have a cold pressed juicer, any old thing will do. 

For bonus benefits and an extra kick you can add a pinch of Cayenne Pepper or Black Pepper.

If you're realllllly keen you can also add garlic. Warning, it will not be as tasty, but definitely will be beneficial ;)

Share your pictures with us!

If you ever make any of our recipes, please tag #sprayfreefarmacy on Instagram, we'd love to see your creations!

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