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Immune Boosting Foods

Oh, food wonderful food, marvellous food, glorious food - Oliver (The musical)

The past two years have been incredible regarding health, fitness, and sickness. I’ve reached high highs (mainly through immune-boosting foods) and very low lows.

Lows in my health are unforgettable. I’ve experienced dengue fever and covid-19 in less than a year and a half apart. I was also diagnosed by a Doctor with vaccine fatigue. It’s a side effect of the Covid-19 vaccines. It usually only last a week or two. However, I felt lethargic for almost ten weeks after the second dose of AstraZeneca. I continued to train and eat well, but it was very noticeable and I felt like I had less than 70% of my normal energy.

thai floating market

Today, I have more energy and feel stronger. Vaccine fatigue is becoming a real issue, and we’ll hear a lot more about it in the years to come.


While approaching my treatments with science, I also attacked my body with powerful nutrition, supplementation and balanced fitness. No doubt, being in the hospital for eight days, not eating, and in severe bone and back pain with dengue fever, a mosquito transferred illness, was incredibly taxing on my body.

Being in the middle of a pandemic after the dengue experience, I knew I needed to build my health and fitness back as fast as possible in case I contracted Covid.

The first Covid death in Thailand was a person in hospital with Dengue fever. They didn’t stand a chance. Covid and Dengue simultaneously, my head nearly exploded at the thought.

I panicked quietly and went about fuelling my body with anything that would rebuild my immune system as strong as possible.

Sixteen months after dengue fever, I contracted Covid-19.

Dengue patient in hospital

Our Immune Response

Our immune system does an incredible job defending against microorganisms that cause illness and disease. When microorganisms invade our bodies, we become ill.

It’s almost impossible not to get sick at some point in your life. If you are fit and healthy, it often comes as a shock. “How can this happen to me? I’m fit, and I eat well?” It happens.

I was shocked but understood that intensive exercise, while having many benefits can strain the immune system. Plus regular life stresses, family, running a business during a global pandemic didn’t help.

“Let food be thy medicine”- Hippocrates 400BC.

A robust immune system can lower the severity of the illness and speed up the recovery. Nutrition is the key to assisting the prevention of illness. However, if you become ill, a robust immune system can speed up your recovery.

Here is some food we highly recommend you work into your diet.


All berries are fantastic for boosting the immune system of adults. The delicious blueberry contains anthocyanin, a flavonoid with antioxidant properties. A 2016 study demonstrated this particular flavonoid’s ability to boost the respiratory tracts’ defense system and the overall immune system. Hence blueberry is good immunity-boosting food for adults. Be careful to wash all berries well.

Use a tablespoon of bicarbonate soda to remove any pesticides and toxins—berries from some countries have excessive pesticides. Blueberries are also high in prebiotic fibre.

blueberries- detox food
dark chocolate | Immune boosting food

Dark Chocolate is a Great Immunity Boosting Food For Adults

Wait, what. Chocolate? Yes, dark chocolate comes from the cacao tree’s seed. Cacao seed, sometimes called cocoa, is classified as a superfood for its dense nutritional value—the greater the ”rawness” of the cacao, the more beneficial the chocolate. Dark chocolate greater than seventy-five per cent of cacao contains theobromine, an antioxidant. Theobromine protects the body’s cells from toxins and free radicals. It also contains fibre, manganese, magnesium, copper and iron. Eat small amounts of it, even a few cubes a day will help boost your immune system.


Turmeric is a bright yellow spice called Curcuma longa of the ginger family. It contains Curcumin, found in many Thai and Indian dishes. 

Turmeric aids in making our immunity stronger, the main life-saving ingredient in Turmeric is about 3-5 % of Curcumin, a phyto-derivative, which contains healing properties. 

Immunity is our body’s natural defense against disease-causing bacteria and viruses. It can considerably reduce the odds of getting sick. Turmeric is a potent anti-inflammatory and great immunity-boosting food for adults and kids. Its Antiseptic and antibacterial properties are exceptional. 

turmeric | Immune boosting food

Turmeric helps the body naturally cleanse the respiratory tract. Turmeric helps fight the infection. Its anti-inflammatory qualities relieve individuals from the direct impact of cold and flu. Curcumin inhibits inflammation, reduces congestion and pain and also improves your breathing.

Curcumin helps in boosting up immunity and helps to fight against the virus. And Curcumin suppresses various inflammatory molecules responsible for the causes of the damage by viruses. It helps to reduce symptoms and provides relief.

Dark Leafy Greens Are Good Immune Boosting Food

We could break each vegetable down and give you exact properties, but the rule is in its colour and darkness. Broccoli, kale, brussel sprouts, and spinach are amazing veggies rich in vitamin C, vitamin A, fibre, flavonoids, and potent antioxidants.

It’s very important to make an effort to include these kinds of vegetables into your daily diet. You don’t have to eat every one each day.

There are many great dishes made with spinach, kale and other greens. You can juice them and add carrot, ginger or pineapple to sweeten the taste. 

green vegetables- detox food
pre and pro biotics- detox food

Prebiotics and Probiotics

Prebiotics are essential fibres that feed good bacteria in the gut. Psyllium seek husk is given daily in most health resorts, and we suggest you take it daily. It’s the fuel for the good bacteria provided by probiotics.

Probiotic is a culture in live fermented foods like yoghurt, drinks, and supplement forms. These live cultures can help improve the gut’s health, reduce inflammation, fight bacteria, boost the immune system and increase antioxidant activity.

Many studies have shown that gut health is essential to good health, primarily cognitive wellness. The medical profession now has proof of diseases such as Parkinson’s, Dementia and Alzheimer’s Disease.

Almond Nuts

Almonds are full of vitamin E and are a powerful antioxidant. They are a fat-soluble vitamin, like Turmeric and need medium-chain triglycerides to activate. Another great immune boosting food.

A great way to use Almonds is to soak them in 2 x water overnight, then blend them into milk. I filter the milk through a sieve and use the pulp, mixing in honey as a binder to make snack bars. These are great healthy snacks, and a handful a day can balance any cravings across the day.

almond nuts and milk
Garlic | Immune boosting food

Garlic is a Great Immunity Boosting Food For Adults

For centuries, garlic has been known as a medicine and additive to food. Garlic contains allicin, which turns into allicin when crushed or chewed. It is the allicin that gives garlic its distinct smell.

Because allicin is unstable, it converts into other compounds to boost the disease-fighting responses of white blood cells.

White blood cells help the body fight off viruses, the cold, and the flu.

You can use it fresh in food or supplement it with odourless garlic capsules. Garlic is also high in prebiotic fibre.

Other Immune Boosting Foods

Many other foods can boost your immune system, like:

  • Citrus Fruits
  • Sunflower Seeds
  • Red Peppers
  • Ginger and Thai Black Ginger
  • Papaya
  • Kiwi Fruit


Lifestyle Strategies

Try incorporating these lifestyle strategies to make your immune system even stronger:

  • Avoid smoking
  • Exercise regularly
  • Maintain a healthy weight
  • Avoid alcohol or consume it in moderation
  • Get plenty of sleep
  • Keep your stress to a minimum
  • Practice good hygiene

Finally, practising an annual detox cleanse can ensure your body performs optimally. Pausing the digestive system, cleansing the liver and feeding it with fresh, raw nutrients will provide a robust immune system and overall health. Your body will reward you with a sense of well-being and balance.

If you would like more information about wellness and our detox, weight loss packages please contact us or visit the wellness programs page.

Immune boosting food for adults