8 foods that boost your immune system

At Frog Hollow we’re all about eating delicious foods that nourish you. Frog Hollow super snacks were born out of my frustration and disenchantment that as part of my weight loss journey I had been encouraged to choose fat-free and diet foods, that contained artificial sweeteners and additives. I felt that these never gave me the nutrients I needed, and in fact were doing me harm.

As we head into the cooler months, it’s easy to let healthy eating habits slip, as we rug up and crave comfort food; in fact it’s exactly this time of year that we need to make more conscious choices and boost our immune system to ward off the winter ills and chills. So with that in mind, we asked our good friend Annali Court, Nutrition and Life Coach, to share her expertise in this article and share her immune system boosters. Take it away Annali…

Immune system boosters

Feeding your body certain foods may help keep your immune system strong. If you’re looking for ways to prevent winter colds and the flu, your first step should be boost your intake of fruit and veg by planning your meals and snacks to include these 8 powerful immune system boosters.

Citrus Fruit

Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells that make up your immune defence. These are key to fighting infections.

Popular citrus fruits include:

  • grapefruit
  • oranges
  • tangerines
  • lemons
  • limes
  • clementines

Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.


Ginger is another ingredient many turn to when they don’t feel well.  Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea. It can be used in sweet as well as savoury dishes, and it packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties.


When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, vitamin E is key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with this vitamin and also have healthy fats.


You may know turmeric as a key ingredient in many curries. But this bright yellow spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, high concentrations of curcumin, which gives turmeric its distinctive colour, can help decrease exercise-induced muscle damage.

Green tea

Green tea is packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.

Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your immune cells.

Chia Seeds

Chia seeds are full of fibre and essential vitamins and minerals.  They are also high in omega 3 fatty acids, omega-3 fatty acids that may help to boost the immune system by enhancing the functioning of immune cells.

Sunflower seeds

Sunflower seeds are full of phosphorous, magnesium, and vitamin B6. They’re also incredibly high in vitamin E.

Vitamin E is a powerful antioxidant. It’s important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.


Dates are packed with Zinc, which is needed so that our immune cells can function properly.  Dates are also a good source of energy and fibre.

The great news is that it’s easy to get your fix of these flu fighting foods, all of these immune boosting ingredients can be found in Frog Hollow energy bites. Our Pick & Mix Jars contain ten different flavours of bites, they are hand rolled and made from fresh fruit, vegetables, nuts, seeds and superfoods as with all our products gluten, dairy and naturally sweetened.

Order yours HERE.

To discover more about our guest blogger Annali Court and the services she offers, visit her website HERE.

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