Want To Strengthen Your Immune System This Winter?

by Victoria Koopen

What does immunity actually mean?

Immunity is the body’s ability to resist or defend against infections.  The immune system is made up of a network of cells, tissues, and organs that work together to protect the body. Leukocytes (White blood cells) are part of this defense system.  The two basic types of germ-fighting cells are phagocytes which ingest harmful foreign particles, bacteria, dead or dying cells. And lymphocytes are made in the bone marrow and allow the body to remember and recognise previous invaders and create antibodies to fight against them.

Want To Strengthen Your Immune System This Winter? Want To Strengthen Your Immune System This Winter?


Having this great system in place is not always enough to prevent you from getting sick.  But a strong immune system can help you get well again.

Why are we more likely to get sick in winter?

People are indoors more often allowing viruses to pass more easily from one person to another. The cold weather wears down the defenses against infection.  Shorter days mean less sunlight and therefore less natural vitamin D (which helps power the immune system), making us more vulnerable to infection. Cold air carries less water vapour than hot air making it drier so that viruses coughed or sneezed out remain in the air for longer making it easier to catch.

What can I do to prevent getting sick?

The Covid Pandemic made us acutely more aware of the importance of washing hands thoroughly and often, using hand sanitizer if hand washing is not an instant option and avoiding touching our faces if not clean. Keep warm, get plenty of sleep, drink lots of water, and keep your immune system strong with a healthy diet and if necessary dietary supplements.

How can I strengthen my immune system with supplements?

Want To Strengthen Your Immune System This Winter?
Want To Strengthen Your Immune System This Winter?


As well as the above recommendations to prevent getting sick, to follow are some ideas for supplements that can help to strengthen your immune system.

Want To Strengthen Your Immune System This Winter?

Camu Camu is a superfood from the Amazon rainforest with extraordinarily high levels of natural vitamin C. Camu Camu contains the whole vitamin C complex – including co-factors and flavonoids which assist with vitamin C absorption and assimilation within the body. Due to the sour taste of the fruit, the powder form is more palatable when added to smoothies, yogurt, cereal raw desserts, or mixed well in water or juice.  Also, it gives up to 6 times the RDI of Vitamin C in 1 teaspoon of powder.


Inulin is a type of soluble fibre found in many plants. It is also a fructan (prebiotic), meaning that it feeds the good bacteria in the gut. Recent research is showing that the benefits inulin provides for gut health may also then have a positive impact on the immune system.


Spirulina is a blue-green algae, and is believed to be one of the oldest life forms on Earth and is considered a superfood.  Not only does spirulina, like inulin, support the good gut bacteria essential for maintaining a healthy immune system, it also contains a wide-ranging mix of vitamins, minerals, and complete essential amino acids that helps support the body’s immune response. Eg: Vitamins E, K, B1, B2, B3, B5, and B9 as well as magnesium, phosphorus, calcium, and zinc.


Turmeric has been used in India for thousands of years as a spice and medicinal herb.  Curcumin is the orange-yellow component of turmeric that is said to help us in boosting immunity and help fight against viral replication.

Green Powders

Green Powders such as Matakana Superfoods Supergreens Blend or Nothing Naughty’s Rebalance Superfood Vegetable Powder are made from dried and powdered vegetables, spirulina, and kelp and are an excellent source of vitamins and minerals to supplement your healthy diet to support the body’s immune system and a whole range of other health benefits.


Zinc is an essential nutrient required in your body for numerous processes including being critical for the development and function of immune cells.  Your body, however, can’t produce or store it therefore you must get a constant supply through diet and supplements.


Magnesium is an essential mineral that is involved in many of your body’s functions and systems. Amongst the huge list of benefits that eating foods rich in magnesium or taking supplements has on your body, keeping your immune system strong is one of them. Studies have shown that magnesium is important for the synthesis, release, and activity of cells found in a healthy immune system.


Ginseng is a slow-growing, short plant with fleshy roots and has been used in traditional Chinese medicine for centuries. Some studies have shown that ginseng may strengthen the immune system in people with cancer, also enhance the effects of certain vaccinations, and might decrease the number and severity of colds in adults.

My Sugar Free sells Health Boxes of pre-selected products which may help to improve or support the body’s immune system.  Check them out or visit the supplements section under > All Products > Product Type > Supplements and select your own box of health!

NB Disclaimer:  We are not health professionals.  The following information was gathered from various sources on the internet (listed below).  Please do your own research carefully and check ingredients of any supplements prior to consuming and consult a health professional where necessary.


  • kidshealth.org
  • Wikipedia
  • medicalnewstoday.com
  • health.harvard.edu
  • hopkinsmedicine.org
  • urmc.rochester.edu
  • flucamp.com
  • healthline.com
  • pubmed.ncbi.nlm.nih.gov
  • webmd.com
  • mayoclinic.org
  • tandfonline.com

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