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5 superfoods To boost your immune system this autumn

5 superfoods To boost your immune system this autumn

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The days are getting shorter, the evenings are getting dark and wintery cold temperatures are just around the corner. As the weather changes our bodies need to adjust with warmer, more comforting foods – thankfully Mother Nature offers an abundance of immune boosting, hearty and healthy foods to keep us safe and fighting fit.

Here’s my top tips for real food to keep you fighting fit this winter…



Turmeric is the superfood of spices, used for centuries in Chinese and Indian medicine for its powerful anti-inflammatory and healing benefits. Whether you get it as a root or powder, don’t be scared by the look of it: with its immune boosting and anti-inflammatory qualities it can help to treat a wide variety of conditions from bowel discomfort to improving liver function, so make turmeric one of your autumn super foods! Blend with ginger and lemon juice and dilute with water for a fiery stomach booster, or simply add the powder to your smoothies and other everyday recipes to get all its healthy benefits.



The fruit of the African Baobab trees is fast gaining fame as one of the world’s most nutrient-packed super foods. Baobab is known as the feel-good-fruit as it is a miracle worker for the immune system. A delicious, nutrient-dense raw whole food, Baobab is an excellent source of immune boosting Vitamin C, Calcium, Potassium, Thiamin, Fibre and a source of Vitamin B6. These nutrients help to support energy metabolism, the immune system and promote good skin health, as well as having one of the highest antioxidant capacities of any fruit in the world. Get your Baobab fix from Aduna.



This might sound obvious, but the wider the variety of fruits and vegetables you eat, the wider the variety of nutrients you’ll consume,, thus in turn, the healthier your diet. Add plenty of colour to your food: greens are full of Iron, Vitamin A as well as vitamin C and K – Kale in particular. Other wonderful greens for Autumn are leeks, watercress and rocket. Orange and red foots like beetroot, carrot, pumpkin and squash all contain beta-carotene (a great source of Vitamin A), Potassium and Vitamin C. Try to keep a ratio of 6:2 vegetables to fruit to keep your diet low in fructose (sugars from fruit). Try this easy Beetroot and Coconut Soup recipe for a quick rainbow food fix!




I’m a firm believer of heading to the fruit and vegetable shop before splashing the cash on supplements, but as winter approaches I do recommend an all-round multivitamin to give your body that extra boost it needs. With the stresses of modern day life our digestive systems are becoming increasingly less effective which can mean the standard tablet form can be difficult to absorb. By using a spray directly under your tongue it delivers the vitamins and minerals straight into the bloodstream via the mucosal membranes in the mouth – I highly recommend Better You MultiVit Oral Spray which contains a blend of 14 vitamins and minerals – A, C, D, B1, B2, B3, B5, B6, K1, Folic Acid and minerals including selenium, biotin and iodine.



We all know the saying: an apple a day keeps the doctor away! Well, there’s plenty of truth to it – apples are rich in antioxidants, in particular Vitamins A and C, which help to fight disease. They are also rich in Pectin Fiber which helps with digestion amongst many other things.  Mix with a handful of nuts for a cheap, high fibre and good source of Vitamin A and E snack. The balance of the two allows for a slower rate of digestion, which keeps you fuller for longer.

About Pandora Symes


Pandora writes health and wellness blog, Dora Does. She believes in a rooted approach to health; whole foods, nothing packaged and no faddy diets, just  listening to your body and feeding your soul. She is in her second year of Naturopathic Nutrition at the College of Naturopathic Medicine and is also training to be a yoga teacher. Her health motto: Be Real, Be Rooted, Be You.

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[…] You can read my first post on how to boost your immune system this Autumn here […]