Keep the whole family fighting fit with smart food choices says Nutritional Therapist Sarah Brereton.

Do you think healthy foods are important for immunity? Do we eat for gratification alone or do we put nourishment at the top of our agenda when choosing foods? Are you eating a healthy diet rich in immunity-boosting ingredients most of the time? These are some questions we should ask ourselves at this time of year as we make resolutions for a better year ahead.


According to a recent study published in Northern Ireland for The Food Standards Agency on National Diet and Nutrition, the consumption of fruit and vegetable portions were found to be below the recommendation and the average consumption of oily fish was less than half a portion (30-60g) per week in adults, well below the recommended 1 portion (140g) per week. How does your own diet measure up?


Immunity has never been more important, and we need to optimise our healthy food choices to keep it in tip top condition. Here are my top tips for immune-rich foods and supplements to consider on your shopping list.


Revive & Go


> Try to consume foods from each colour of the rainbow everyday. Broccoli, kale, red onion, peppers, cauliflower, pineapple, garlic, onions, turmeric, and spices. Variety is the keys as all these different foods have different nutrients. B vitamins, zinc and vitamin C are hugely beneficial for encouraging cell immunity. One Nutrition’s Revive & Go Immunity is an excellent choice for highly bioavailable vitamin C in a superior form, PureWay-C which is 233% more absorbable than regular vitamin C and retained longer in our cells, along with zinc to maintain immune health.


> Reduce sugary snacks, they really do nothing for your immune system. If anything, they rapidly reduce its abilities. Choose nuts and seeds instead. One portion should fit in the palm of your hand.


> Include herbs and spices in your cooking such as ginger, cinnamon, turmeric, and garlic. They will add flavour and depth to dishes along with many healthy benefits. 


> Vitamin D is a hugely important nutrient for immunity and bone health, found in foods such as egg yolk, red meat, butter and fortified dairy and other foods. Studies show most Irish people are not getting enough vitamin D from their diets or sunshine! I suggest taking a vitamin D supplement in a spray form as it is easily absorbed. is a delicious orangeflavoured vegan spray suitable for all the family over the age of four. I like D3-Max as you can modulate the amount you take, younger kids taking 1-2 sprays to adults take 3-6 sprays