My Top Anti Viral And Immune Boosting Foods Plus Nutrients

My Top Anti-Viral & Immune-Boosting Foods Plus Nutrients blog post

Are you concerned about what antiviral and immune boosting foods, plus nutrients you should be considering to support your health?

Here are my top recommendations:

General Diet

Eat balanced meals, packed with lots of different, coloured fresh fruit and vegetables.

If you don’t already, try to eat at least 10 plus varieties per day. A couple of pieces of fruit, and 8 servings or more of veggies across lunch and dinner, and even breakfast if you have a smoothie. This might sound like a lot, but you don’t need much of each one.

Consuming a diverse mix of fruit and veggies will help to support your immune system and gut microbiome health.

More of my top antiviral and immune boosting foods plus nutrients


Studies indicate that garlic enhances immune system response by stimulating protective immune cells. So, it can be beneficial to be generous with the amount of garlic you consume.

Eat it raw to get the most powerful antiviral and immune boosting benefits. Otherwise, if cooking with it, chop it 10 minutes before cooking to reap the antiviral benefits. I incorporate one whole clove into my main meal, every day.


Ginger is noted for its ability to fight viruses (in particular respiratory viruses), and can be included in the diet raw or cooked. Dried ginger doesn’t have the same effect, so make sure it's fresh.

Incorporate into your diet - as a tea, in a smoothie, in a stir fry, in a soup, or grated and mixed in with your salad or dressing.

Coconut Oil

Coconut oil is the most powerful natural antiviral around.

Like humans, viruses and bacteria (pathogens) have a skin, or outer coating to keep foreign invaders out. Most viruses and bacteria have a malleable, fluid-like skin that is composed of a fatty substance. Inside this fatty skin resides the rest of the organism, including the organism's DNA.

Because the fatty acids in coconut oil are similar to the pathogen's own skin, the fatty acids are attracted to the organism and are easily absorbed right into it. Bingo!

Once inside, the pathogen finds that the medium chain fatty acids are actually much smaller than the fatty acids that make up its own outer casing and this begins to break apart the pathogen's casing.

Incorporate into your diet - Sautéing veggies and meats, add for creaminess to your coffee, in your smoothie, and as a healthy fat in home-baked cooking.

Use as a mouthwash - Coconut oil can also be used as an antiviral, anti-bacterial, antifungal mouthwash after cleaning your teeth.

Swish 1 dessert spoon of coconut oil around your mouth for about 10-20 minutes (no longer) and then deposit it into the bin.

Nutritional Supplements

There are many immune boosting micronutrients (vitamins, minerals, antioxidants, etc.) that research has shown are very beneficial to our health, and in particular, very beneficial to our immune system.

Vitamin D

Vitamin D can modulate both the innate (first line of defence) and the adaptive immune responses. Therefore, vitamin D helps to maintain a strong immune system.

Typically our vitamin D levels are at their highest at the end of the summer, and lowest at the end of the winter because we can only really make vitamin D from the sun between May and September.

The vitamin D council places the ideal level between 40 and 80ng/ml. In the UK the measure is usually nmol/L, so 60ng/ml is 150nmol/L.

Grape seed extract (proanthocyanidin bioflavonoids)

Grape seed extract exhibits potent antioxidants, as well as anti‑bacterial, anti‑viral, anti‑carcinogenic, anti‑inflammatory and anti‑allergic actions.

For example, respiratory viruses cause inflammation in the epithelial cells of the lungs. Grape seed extract inhibits the abnormal release of proinflammatory cytokines (cytokines are cell- signaling molecules) caused by the virus.


Probiotics aid digestion and improve nutrient absorption. Even though the immune system is most commonly measured by immune cell numbers, such as your white blood cells, about 80% of immune system activity occurs in your gut. So, probiotics are immune boosting for sure.

The probiotics that have scientifically shown to create a beneficial environment for the good bacteria to flourish, stave off the bad bacteria, and provide numerous other benefits, are Bifidobacterium BB-12 and Lactobacillus Rhamnosus LGG.

My immune boosting nutritional supplements include:

CellSentials (Vita-antioxidant & Core Mineral) plus a pure fish oil (BiOmega), for general health support. Both contain some vitamin D.

Proflavanol C100 - I never go without this grape seed extract and vitamin C supplement.

USANA Probiotic - I take this every other day in combination with another probiotic.

More information on all of these supplements and savings can be found here

When taking supplements, remember that quality pure raw ingredients and quality manufacturing of potent supplements make a huge difference in effectiveness and safety. Not all supplements are created equally.

In summary, immune boosting your body can be easily done when you commit to improving your nutrition and wellness status.

I'd love to hear from you in the comments below, so please share what you're currently doing to support your immune health.

Nicola x

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Meet Nicola - blog posts

Meet Nicola

Hi, I'm an Integrative Nutrition Health Coach, Pain & Stress Management Therapist, and Certified Functional Medicine Practitioner.

I help people elevate their mind and body health by addressing diet, nutrition and lifestyle symptoms. Let's work together to optimize how you feel and function.

Gut Health Plan

Gut Health Plan

90 Days of healing to optimise your gut function. Improving your gut health isn't just beneficial for digestive complaints. Did you know that 60 - 80% of your immune system and 90% of your feel-good hormone serotonin, resides in your gut?