Please note:

These suggestions do not replace your conventional medical care, they add options that you can do for yourself, to support your own and your family’s health.

As responsible individuals, parents, carers and colleagues, we need to give our immune system the tools it needs. This genuinely supports the NHS and saves lives.

What’s the problem?

Most people do not eat enough of the right foods to keep their immune systems healthy.

Food isn’t the only thing; sleep, relaxation, exercise and loving relationships all help, but let’s focus on food for now.

How can you help yourself? From A to Zinc

Enjoy a rainbow of colourful, fresh, real food!

Choose a wide a variety of foods that either grew, grazed or swam.

You need Vitamin A inside and out; for your eyes, your skin and your vital organs. Good sources are egg yolks, liver, butter and fish, plus red, orange and yellow vegetables and fruit.

B complex vitamins found in whole grains, seeds and nuts, help you make red blood cells and release energy.

Your immune system runs on Vitamin C, found in fruits, berries and vegetables.  You can use it up completely when fighting infection. A supplement can help.

Vitamin D3 regulates your immune system; keeping it effective but not excessive. Sunlight produces vitamin D3 in your skin, so get outside while avoiding sunburn.  Food sources are fish, meat, liver, eggs and butter. Many people benefit from a supplement.

Nuts, seeds and olive oil provide vitamin E that protects cells exposed to oxygen, especially lung and blood cells.

Around 80% of your immune system lives in your gut. Fermented foods such as yoghurts or sauerkraut contain friendly bacteria.  They can help keep you and your gut healthy.

Magnesium, that puts the green into green vegetables, supports your heart, nerves and muscles, helping you sleep and stay calm.

Omega 3 oils, found in oily fish, build brains. Oily fish are sardines, mackerel, anchovies, salmon, herring and trout (SMASHT!) If you don’t fancy fish, look for vegan sources of Omega 3.

The sulphur and volatile oils in raw garlic and onions help to kill viruses and bacteria.

Spices and herbs are full of concentrated micro-nutrients.  Eat as many as you can!

And finally, Zinc helps to stop viruses from invading your cells.  Good sources are seafood, organ meats and nuts.