Immune Boosting Foods & Supplements

Immune Boosting Foods & Supplements

by Karuna, March 24, 2020

How are you doing? Here in the Karuna Family, we’re focusing on immunity and are here to remind you of more ways of boosting your immune systems,with the right foods & supplements.

We all know, the healthier your immune system, the better your resilience to viruses and bacteria, as your natural defences will be stronger.

We can boost our immunity now, however, ideally, this is a way of living. You only have to convince yourself, as you are the biggest influence in your life.

First, remember what’s important to you.
Next, create a lifestyle that best reflects that.

Vitamin C

This water soluble vitamin is best included in the diet, as it isn’t produced by the body. The RDA is only 60 mg/d, based on prevention of scurvy (at 40 mg/d).
Food sources include:
* Citrus fruits are high in Vit C- Oranges, grapefruits, lemons, limes, clementines, tangerines… 1 orange has around 100mg.
* Bell peppers – A large red or orange/yellow pepper is a 50 calorie snack with over 500% of your RDA of Vit C : )
* Goji berries and Amla berries.
* Vit C supplements often pack a 1000 mg dose.
Check out Higher Nature – Vit C Complex.

Vitamin D

Sunshine! Luckily we’re being blessed by bouts of warming-the-skin sunlight. Getting at least 30 min of this sunlight a day on exposed skin can boost your Vit D production, which boosts your immunity and supports the absorption of Calcium and the strengthening of bones.
Food sources include:
– fish, fish liver oil, egg yolks


An antioxidant. This means it protects body tissue from damage caused by substances called free radicals. Free radicals can harm cells, tissues, and organs. It strengthens the body’s natural defence against illness and infection.
Food sources include:
* Vegetable oils (wheat germ, sunflower, soybean oils)
* Nuts (such as almonds, peanuts, and hazelnuts/filberts)
* Seeds (such as sunflower seeds)
* Green leafy vegetables (such as spinach and broccoli)


Found in cells throughout the body, needed for the body’s defensive (immune) system to properly work, it plays a role in cell division, cell growth, wound healing, and the breakdown of carbs.

The RDA for women is 9mg (more if pregnant) and 11 mg for men. These are harder to get on a vegetarian or vegan diet, and you may need a supplement (check out Higher Nature Zinc).

Food sources include:
Pumpkin seeds,, chickpeas, oatmeal, almonds, Swiss or Cheddar cheese offers only around 1–2 mg of zinc per serving.

Tofu (1 cup) and Hemp seeds (1 oz) provide 4mg zinc and Green peas or spinach (1 cup – 2mg) providing a low calorie high in nutrition food.



Magnesium has a strong relation with the immune system, in both nonspecific and specific immune response, also known as innate and acquired immune response.

Foods high in Magnesium include:
* Green leafy vegetables (e.g. spinach and kale)
* Fruit (figs, avocado, banana and raspberries)
* Nuts and seeds.
* Legumes (black beans, chickpeas and kidney beans)
* Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)
* Seafood (salmon, mackerel, tuna)

Magnesium Supplements
Magnesium sprays are used topically and enter the blood stream via the skin, allowing for far better absorption and higher doses of magnesium in comparison to oral supplements. Check out BetterYou magnesium spray, magnesium gels and magnesium flakes/epsom salts.

Probiotics & Prebiotics

Our large intestine is teeming with good bacteria, providing us with a defence that consists of up to 65% of our first-line immunity. What we eat feeds the bacteria and their population changes as a result.

Luckily, the foods that are good for you also feed the good bacteria. Foods that feed the good bacteria are called Prebiotics. Foods that contain good bacteria are called Probiotic foods.

Probiotic foods:
Feed yourself ferments, that contain the good bacteria already.

Probiotic foods that are packed with good bacteria include Sourcrout, Kefir, Kombucha, Kimchi, Pickles, Yogurt, Tempeh, Miso.

Prebiotic foods that feed the good bacteria include foods like xylitol (healthy sweetener), Chicory Root, Dandelion Greens. Dandelion, Jerusalem Artichoke, Garlic, Onions, Leeks, Asparagus & Bananas.

Supplements to chose are those with a wide range good bacteria spectrum (we use higher nature Probio14, for professional strength 14 strains).

Alkaline foods

Alkaline foods boost your immunity by supporting proper pH in your body,including the vital blood pH (7.35-7.45) and the acidity of your stomach (2-5).

The stomach’s high acidity level is a vital stage in digestion (proteins mostly) and in purification of all our food before it enters the intestines as micro nutrients, from which our body is built.

Excess acidity, known as acidosis, puts a toll on all body systems and is an underlying condition in many diseases. Pollution, processed foods, chemicals and medication all are acidic. Meat, stress and strenous exercise also increase acidity in the body.

Alkaline minerals buffer acids, and eliminate them safely from the body. In the absence of alkalinity in your diet, your body may draw upon and deplete alkaline mineral reserves in your body, such as reducing the calcium density in your bones.

Alkaline forming foods include:
* Green leafy vegetables & superfoods
* Sprouted seeds and nuts (alfalfa, fenungreek, mustard)
* Fresh raw ripe fruits & vegetables (citrus, bell peppers, cucumber, brocolli, yam etc).
* Lentils (not beans).

Acid forming foods include:
Meat, legumes, dairy, fish, eggs, oils.

Detoxers on Karuna Detox  – we miss you!

Share the Love!!!
Be Kind, Be Well, Be Safe, Be Sane <3
Shoshana, Paul, Louise & Donna, Jacqui & Melanie,
The Karuna Detox Team


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