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How to Boost Immunity with Natural Nutrition

Useful tips for boosting the IMMUNE SYSTEM using natural nutrition

Boost Immunity with real food- its the
first line of
a bodies natrual defense

Wash hands regularly is basic good hygiene and essential if your worried about any virus, not only Coronavirus. 

NB: This virus can  live on plastic for up to 4 days 

What is a Virus? 

A virus:   affects the immune system which is why keeping it boosted helps fight any potential impact. 

Introduce Higher levels of Vitamin C – 

Viruses CANNOT survive in an environment  when your immunity is boosted so taking Vitamin C of between 2000 to 3000mg a day (for the whole family will be good for boosting immunity .

Diagram of Virus life cycle

Grapefruit juicy Jaffa Oranges are a good source and 2 with each meal will aid absorption.

If anybody gets an upset tummy as a result of taking more, simply reduce their dose! 


Thyme, cabbage, cauliflower, Sweet Potatoes, pineapple, Jaffa orange, grapefruit, papaya, all cabbages, broccoli parsley, onions, black currant, guavas, bell peppers, kiwifruit, strawberries, oranges, tomatoes, kale, and snow peas. 

Adults aged 19 to 64 need 40mg of vitamin C a day.

You should be able to get all the vitamin C you need from your daily diet.

Vitamin C can’t be stored in the body, so keeping it in your diet every day will be supportive to wellbeing.

Vitamin A, also known as retinol,

helping your body’s natural defence against illness and infection (the immune system) work properly

helping vision in dim light

keeping skin and the lining of some parts of the body, such as the nose, healthy

Good sources of vitamin A

  • cheese
  • eggs
  • oily fish
  • fortified low-fat spreads
  • milk and yoghurt
  • liver and liver products such as liver pâté – this is a particularly rich source of vitamin A, so you may be at risk of having too much vitamin A if you have it more than once a week (this is particularly important if you’re pregnant).
  • or

Our Immune System in pictures

Image of our immune system

The main food sources of beta-carotene for a vegetarian and vegan diet are:

  • yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers
  • yellow fruit, such as mango, papaya and apricots

Zinc – is a great immunity booster

Zinc is vital to maintaining a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc helps cells communicate by functioning as a neurotransmitter.

For children up to 12 years -the daily recommendation is 8mg and for Adults – it’s 15mg.  

Zinc Deficiency

A deficiency in zinc can lead to many things including stunted growth for children, hair loss, eye and skin lesions, impaired appetite, and a depressed immunity which is critical for optimising health . Symptoms of zinc deficiency include poor growth or delayed maturation in children, poor wound healing, an impaired immune function.

The use of zinc can be maximised for uptake using zinc supplements and eating more vitamin C and vitamin E and vitamin B6 and magnesium is helpful in zinc digestion.

FOOD Sources of Natural ZINC –

FRESH Ginger, pulses like Chick peas, lima beans and Lentils Foods high in zinc include oysters, beef, chicken, pork, , lentils, yogurt, oatmeal, and mushrooms. Crab, Shellfish. Hemp seeds, squash seeds, pumpkin seeds, pine nuts, cashews, sunflower seeds, pecans, chia seeds, flax seeds, brazil nuts, and almonds. High zinc fruits include avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries.  wheat germ, tofu, yogurt, oatmeal, wild rice, , and milk. Shiitake mushrooms, green peas, spinach, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn.

The Government has made an index of our daily recommended dosages of nutrients however these only serve as a guide and in my view are dependant upon a number of variables such as the health and wellbeing status of a person and individualised approach is best to optimise wellbeing. Some people may need more than is recommended in these charts and will be dependant on their health evaluation and therefore it is important to seek proper guidance from a wellbeing therapist.


Taking a good quality Probiotic that is (multi strain) – and 10-50 Billion cells a day 

It’s safe to say that a Strong stomach = strong immune and results in a fighting fit intestinal system!! So eating well to keep boosted is always the key.


hydrate with water primarily or herbal drinks

Drink good quality filter water!!! Water is crucial for helping a liver flush out of the body!!

Keep good personal hygiene – washing hands after you have been out & about. 

Add tea tree oil to washes. 


Juice of one Lemon, 1 Handful of fresh Thyme or 1 Tablespoon dried or fresh thyme

2 inches of ginger grate- add to hot drinks or  (pounded so juices are released)

Manuka honey +15 (to taste but I recommend 2 teaspoons for therapeutic value)

1-Tablespoon Apple Cider Vinegar

At least 1 clove of fresh garlic – daily. More in cooking. Add a min of 1 per person in each dish. 

Other Natural Remedies:

Essential oils can be excellent to burn in the home through a diffuser- A diffuser can be the first point of contact for any virus taking in by nose.  Burning an antiviral essential oil such as Tea Tree to kill off a potential virus before it enters your system is a important thing to think about doing.  Inhalations with oils are also a great way to prevent a virus entering. 

Manuka Honey – A quality product is always recommended and will cost in the region of £15-£20

Echinacea  is a good first defense you may wish to consider.

Tea Tree Handwash

Herbal TEAs

Thyme TEA – Fresh leaves in a teapot – add boiling water – let the Thyme sit for 15 minutes.  Add 2 crushed cloves. Double the recipe and drink throughout the day decant into a jug and drink daily. 

Macha & green teas are high in natural antioxidants 

These are also highly supportive to the digestive tract and boost immunity.

Do consult an Integrative and Holistic Therapist or read instructions carefully before using. I am taking bookings if you wish to get in touch with me : I’m Randhiraj and you can reach me on 07976686592

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