The Immunity Journey: Food and Supplements for You

Share with a friend

The Immunity Journey: Food and Supplements for You

Supporting Your Immunity: A  Comprehensive Guide

In the face of modern health challenges, fortifying your immune system has never been more crucial. This guide walks you through steps to bolster your immunity, explaining why your health matters and the significance of immune support, and providing you with holistic knowledge for a healthier lifestyle.

Immunity: What is it, and why do we need it?

Immunity refers to our body’s natural defence system against harmful pathogens, including viruses and bacteria. A strong immune system is our primary shield against illnesses, enabling us to stay fit and healthy.

The role of immunity during cold and flu seasons

During the cold and flu seasons, our immune system is our frontline defence. It battles against the invading cold and flu viruses, preventing them from causing illness. By strengthening our immunity before and during these seasons, we can minimize the risk of falling sick and recover faster if we do.

The basics: Common sense habits for immune health

  1. If you feel unwell, stay home and rest: Giving your body the time to recuperate is crucial in fighting off any potential illness. Staying away from others when sick also reduces the risk of transmission and safeguards the health of people around you.
  2. Wash your hands frequently: Regular handwashing with soap and water for at least 20 seconds helps eliminate germs and prevents their spread. Rinse well to ensure no soap residues are left. In the absence of soap and water, use a hand sanitizer with at least 60% alcohol.
  3. Ensure adequate sleep: Adults aged 18–64 need around 7–9 hours of sleep a night.[i] A well-rested body is better equipped to fight off infections, and proper sleep also supports overall mental and physical health.
  4. Manage stress: High stress levels can weaken your immune system, making you more susceptible to illnesses. Adopt stress management techniques like yoga, or other relaxation exercises to maintain a healthy immune system.
  5. Maintain a healthy diet: Include an array of fruits, vegetables, lean meats, and whole-grain products in your daily nutrition, while decreasing your consumption of sugar. These foods supply necessary nutrients crucial for the optimal performance of your immune system.
  6. Engage in regular physical activity: Regular exercise contributes to general good health and aids in maintaining a healthy immune system. It promotes good circulation, allowing the cells and substances of the immune system to move freely and perform their functions efficiently. Try to aim for at least 30 minutes of moderate exercise most days of the week.
  7. Stop smoking: Smoking introduces a host of harmful chemicals into the body, which can cause significant damage to the immune system. It lowers the levels of protective antioxidants (such as vitamin C) in the blood, impairs the immune system’s response to infections, and increases the risk of various diseases.
  8. Limit alcohol consumption: Alcohol can negatively impact the immune system in several ways. Moderate-to-heavy drinking impairs the body’s ability to ward off infections, slows down the immune response, and can disrupt the balance of both the innate and adaptive immune systems. Chronic alcohol abuse can even cause inflammation and damage to the tissues, especially in the liver, further weakening the body’s natural defences.

By incorporating these common-sense habits into your daily routine, you can help bolster your immune system, leading to a healthier and more resilient you.

Eat your way to immunity: A detailed look at specific immune-boosting foods

Maintaining a balanced diet is crucial for bolstering your immune system. Let’s dive into some nutrient-packed foods that can give your immunity a healthy boost:

  1. Citrus fruits: Fruits such as oranges, grapefruits, lemons, limes, and tangerines are high in vitamin C, which is known to boost the production of white blood cells – key players in fighting infections.
  2. Red bell peppers: They contain twice as much vitamin C as citrus fruits. Besides boosting your immune system, vitamin C also helps in maintaining healthy skin.
  3. Broccoli: It’s packed with vitamins C, A, and E, fibre, and many other antioxidants. Cooking it as little as possible, or even eating it raw, ensures it retains its nutrients.
  4. Garlic: Its immune-boosting properties come from a heavy concentration of sulfur-containing compounds, such as allicin.
  5. Spinach: Rich in vitamin C and packed with numerous antioxidants and beta-carotene, spinach enhances the infection-fighting ability of our immune system.
  6. Yogurt: Look for yogurts that have “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight off diseases.
  7. Almonds: Rich in vitamin E, almonds contribute to your overall immune support. Vitamin E is a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Almonds are like tiny powerhouses, filled to the core with healthy fats!

Bacteria and body defence: Understanding probiotics and immunity

Probiotics, often referred to as “good” bacteria, play a crucial role in our overall health, particularly in supporting our immune system. They do so by:

  1. Competing with pathogenic bacteria: Probiotics maintain a balance of good bacteria in your gut, preventing harmful bacteria from flourishing.
  2. Enhancing the barrier function of the intestinal lining: By doing so, probiotics reduce the chance of bacteria in the intestines entering the bloodstream.
  3. Regulating the body’s immune response: Probiotics can support the body’s natural defence mechanisms and modulate the immune system, enhancing your body’s resistance to infections.

Considering the important role probiotics play in immune health, incorporating probiotic-rich foods into your diet can be beneficial. Learn more about probiotic-rich foods here.

Signs and symptoms of low immunity

Understanding and recognizing signs of low immunity can be a powerful tool in managing our health. It allows us to take timely and corrective measures to build a stronger immune system. Here are some common signs and symptoms of weakened immunity:

  1. Frequent infections: One of the clearest indicators of low immunity is frequent infections. This could mean catching colds more often, or experiencing frequent urinary tract infections or frequent skin infections. If you’re constantly ill and recover more slowly than others, it could be a sign that your immune system is struggling.
  2. Fatigue: Persistent tiredness or fatigue can be a sign of a weakened immune system. If you’re getting adequate sleep but still feel constantly tired, your body might be working overtime to fight off infections, leading to chronic fatigue.
  3. Digestive issues: A significant part of our immune system is in our gut. Consequently, individuals with low immunity might experience digestive issues such as frequent diarrhea, gas, or constipation.
  4. Slow wound healing: The immune system plays a crucial role in healing wounds. It sends nutrient-rich blood to injuries to repair them. However, if your immunity is weakened, your wounds heal more slowly than normal.
  5. Frequent colds: While it’s normal to have two or three colds a year, more frequent episodes could signal a weakened immune system.
  6. High stress levels: Persistent stress can gradually weaken the immune system, leaving you more susceptible to illnesses. If you frequently experience stress and find yourself falling ill often, it may indicate a compromised immune response.

Remember, these symptoms can also be linked to other health conditions. If you’re experiencing one or more of these symptoms frequently, it’s best to consult with a health care practitioner for a proper diagnosis and treatment plan.

Choosing the right immune-support supplements

Supplements can help fulfill the nutrient gaps in our diet. Webber Naturals offers a wide range of immune-supporting supplements to consider at different stages – before, during, and after falling ill. Here’s a guide to their use:

Supporting your immune system:

Vitamin C: An essential vitamin our body cannot produce, it supports various cellular functions of both the innate and adaptive immune systems. It’s also a powerful antioxidant, protecting against damage by free radicals.

Vitamin D: Known as the “sunshine vitamin,” vitamin D supports immune function by promoting healthy cell growth. It’s crucial in maintaining a robust immune response.

Probiotics: Known for their role in gut health, probiotics also have immune benefits. A healthy gut flora can help boost your immune system, ensuring your body is ready to fight off any potential infections.

Managing symptoms of a cold or flu:

Echinacea: Echinacea is a popular herb with immune-boosting properties. It’s often used to shorten the duration of the common cold and reduce symptom severity.

Zinc: A vital mineral for immune function, protein synthesis, and DNA synthesis, it’s known to aid in reducing the duration of colds and flu when taken early.

Elderberry: As a rich source of antioxidants, elderberries have been used for centuries to help support immune function. They’re used in herbal medicine to promote sweating (diaphoretic) and to help relieve fever (in cases of common colds and flu) and symptoms of colds and flu (such as cough, sore throat, and catarrh of the upper respiratory tract).

Aiding recovery and restoring good health:

L-lysine: An essential amino acid that plays a crucial role in immune function, it’s involved in the production of antibodies and has antiviral effects, helping your body recover post-illness. L-lysine helps reduce the recurrence of herpes simplex virus (HSV) infection (e.g., cold sores).

Cod liver oil: Rich in omega-3 fatty acids, vitamin A, and vitamin D, cod liver oil promotes heart health and supports immune function. Vitamins A and D are particularly important for restoring and maintaining immune health post-illness.

Quercetin: A plant pigment (flavonoid), quercetin is known for its antioxidant properties. It’s also used in herbal medicine as a capillary/blood vessel protectant. Remember, while supplements can support immune health, they should not replace a balanced diet and healthy lifestyle. Always consult with a health care practitioner before starting any new supplement regimen.


Although we may not completely evade all health challenges, a strong immune system can significantly reduce the risk. By focusing on our diet, making lifestyle changes, and taking the right supplements, we can provide our immune system the support it needs. Remember, immunity is not a destination but a journey. Start your journey toward robust immunity today with Webber Naturals.

Webber Naturals

Nutritionists & health experts, bringing you content to help you live your best life, naturally

References :

[i] National Sleep Foundation’s sleep duration recommendations:


[i] Suni E, Singh A. How much sleep do we really need? [Internet]. National Sleep Foundation; [updated 2023 Jun 30]. Available from:

Back to blog