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Bug Busters: Our Top 8 Immunity Boosting Foods in 2025
Feeling a little under the weather, or want to say no to colds and flus before the season really starts? We’ve got you. From supplements and lozenges to broths and powders, our expert nutritionists share their favourite foods for boosting immunity the natural way, as well as other ways you can strengthen your immune system this winter!
#1 Get quality sleep
There’s a reason why we look and feel refreshed after a good night’s sleep — our body’s working so hard behind the scenes to repair our muscles, lift energy, regulate blood pressure and the nervous system, and improve immunity. Basically, sleep helps the body to fight off infections and recover quicker, which can also reduce our risk of chronic diseases like diabetes and stroke later on in life. Try winding down even just half an hour earlier tonight!
#2 Load up on vitamins and minerals
The best way to do that? Enjoy a balanced diet with lots of wholefoods! Here are a few goodies to add to your plate to boost your immunity naturally:
- Colourful fruit and veg. Aim for 2 serves of fruit and 5 serves of veggies every day — and frozen versions count too! Fruit and veg are packed with antioxidants, which help us to fight free radicals, and vitamins C and D to strengthen immunity. Bonus points if you can eat through the rainbow! If we could pick our two fave immune boosting foods, it’d be lemon and garlic – they’re both proven to improve immunity AND reduce the severity and length of colds if you do get one.
- Healthy fats. Think salmon, avocado, chia seeds and olive oil. These babies help to reduce inflammation, which is key to higher immunity.
- Zinc-rich foods. Beans, beef and oysters are great sources of zinc, and work hard to develop and improve our immune cell function.
- Herbs and spices. Ginger and turmeric in particular are amazing anti-inflammatories, and they also have antiviral and antibacterial properties to combat colds before they set in!
- Probiotics. Immunity starts in the gut, and fermented foods like yoghurt, sauerkraut and kefir are great for feeding those good gut bugs!
#3 Drill down on exercise and stress
With cooler temps coming, make sure you’re moving your body every day, even if it’s an at-home pilates video or a quick walk outside. Regular exercise enhances circulation, sends oxygen to our cells and lowers inflammation, all things that help with higher immunity. Stress management is important too, as chronic stress can eat away at our healthy immune cells. Whether it’s working out, meditating or spending time in nature and away from screens, see if you can find healthy ways to keep your stress in check.
8 top picks for your immunity dream team
Our nutritionists have rounded up their go-to goodies for immunity, all available on the shop!
Himalayan Power Shilajit
The wellness world is buzzing about this Ayurvedic supp, and the hype is real! Shilajit is sourced from high in the Himalayas, and it’s a powerhouse for immunity. It’s packed with antioxidants and anti-inflams to fight viral infections, as well as adaptogens to help the body to cope with stress. Win-win! The prods from this Aussie-owned company are premium-grade, with no fillers and preservatives, and the shilajit comes in a liquid or powder form.
Best of the Bone Grass-Fed Beef Tallow
Meet your new go-to cooking oil! Tallow is rich in essentially fatty acids and vitamins for gut, skin, heart and brain health, and BOTB’s version is slow-cooked for over 48 hours to extract max nutrients (sorry, seed and veg oils!). It has a smooth, creamy texture and its high smoke point makes it perfect for roasting, sauteeing and pan-frying.
The Stock Merchant Ginger & Turmeric Concentrated Bone Broth
We love a bone broth here at GoodnessMe, and our nutritionists keep raving about this one from the Stock Merchant. The bones are slowly simmered to leave us with a brothy paste that’s packed with amino acids, omega-3s and anti-inflams, and then it’s jazzed up with ginger and turmeric to lock in all the immunity boosting benefits!
Nutra Organics Gutsy Gummies
For the kiddos and adults alike, Nutra’s gut-loving gummies are a delish way to boost your immunity. They’re made with Aussie, grass-fed gelatin and wholefood sources of vitamin C to feed your good gut bacteria, and have none of the artificial ingredients, gluten and sugar of traditional lollies. Our favourite hack? When you whip up your gummy moulds, dial up the immunity benefits by throwing in a few fresh fruits!
Charlie Bee Natural Honey
There’s a reason your Nan pops a spoonful of honey into your cuppa when you’re sick. Honey has antibacterial, antiviral AND antioxidant properties, and this trifecta helps regulate the immune system and ease any cold symptoms. Charlie Bee Natural’s lineup comes straight from a farm in Orange, so it’s 100% Aussie produced with none of the nasties and fillers you find in commercial honey.
Organic India Tea
When we’re feeling stressed, other important bodily functions aren’t able to run as efficiently. This includes our immune system. Enter: The tulsi tea range from Organic India. These beautiful brews have adaptogenic properties, which help our body adapt to stress and support our immune system, and they’re made up of organic tea leaves so the body has less detoxifying to do.
Nutra Organics Immune Gut Health Beef Bone Broth
Yet another reason to drink that bone broth, Nutra’s ramen-style instant broth delivers all the umami flavour, along with the nutrients your immune system thrives on: zinc and B vitamins, as well as prebiotics from fermented red miso to fuel your gut microbiome — because a happy gut and a happy immune system go hand in hand!
Comvita Olive Leaf Lozenges
Unlike many commercial lozenges which are just sugar in disguise, Comvita’s lozenges contain antioxidant-rich olive leaf extract (straight from their Queensland farm) — it’s full of polyphenols to protect our cells and neutralise free radicals. It also has a decent concentration of manuka honey (UMF10+), which is amazing for soothing a sore throat. These lozenges are suitable for little ones, too!
Mindful Foods Stardust Blue Immunity Powder
A fun (and pretty) way to give your immune system a gentle nudge, this Mindful Foods’ powder can be added to everything from smoothies and yoghurt to coconut water and raw desserts. The all-natural blue hue comes from butterfly pea flower and blue spirulina, which have been combined with antioxidant-rich elderberry and ginger to create an immune-enhancing formula even the kids will be keen to take.
Shop immunity boosters at GoodnessMe
The cold weather’s well and truly setting in, so now’s the time to level up your immunity and combat any colds before they catch ya! Explore the best immunity boosting foods on the GoodnessMe shop now, and we’ll cover the shipping when you spend $99+!*
* Free standard shipping for all metro, non-metro and regional areas applies to orders over $99, and over $120 for remote areas.