4 Healthy Ingredients for your Immune System!

4 Healthy Ingredients for your Immune System!

There are so many ‘old wives tales’ out there that are supposed to help you combat colds and flu, including rubbing mustard on your chest and even putting onions in your socks, and whilst there’s little evidence to prove that these things work, there IS evidence around foods and nutrients that you can add in to your diet in order to help prevent colds and help you to stay healthy.


And this is why today’s blog post all about foods that you can ADD into your breakfast to support your immune system this winter.. I really hope you find it useful!




4 Healthy Breakfast Additions & Ideas to support your Immune System this Winter


  • Vitamin A Rich Omelette

When it comes to omelettes or even baked eggs, remember to add some colour. I love adding some chunks of sweet potato and a handful of spinach as both contain vitamin A, which helps to keep the membranes in our nose and throat healthy. These are our front-line defences that stop bacteria from getting in.

Make at Home: Crack two eggs into bowl and whisk. Heat a little olive oil (1-2 tsp) in a pan, heat and pour in your eggs. Add in chunks of cooked sweet potato (peel, chop and cook in a microwave until soft), add a handful of spinach and once cooked on the underside cook the top side under a grill. Serve!



  • Vitamin C Berrylicious Breakfast

For a quick breakfast to go, nothing beats fruit, yoghurt and home-made granola; I love adding berries as all berries whether they be frozen, dried or fresh are rich in the antioxidant vitamins C which helps to keep our body and cells healthy. I personally love fresh raspberries and goji berries!

Make at Home: Add 150-200g of soya yoghurt into a bowl, top with 50g of low sugar or homemade granola, a handful of sun-dried goji berries and a handful of fresh raspberries. Sprinkle with cinnamon (optional).



  • Zinc & Fibre packed Porridge

When it comes to porridge, which I personally make in the microwave for speed, try adding some pumpkin seeds which are a good source of fibre as well as Zinc, which is an essential mineral for the immune system, and it’s even been shown to reduce the severity of a cold.

Make at Home: Add 40-50g of oats to a bowl, pour in 200ml of unsweetened almond milk and cook in the microwave for 2-3 minutes. Slice a banana on top, before adding a handful of pumpkin seeds. Enjoy!



  • Vitamin E & Banana Smoothie

And finally, you can give your favourite smoothie a boost with the addition of ground nuts and flaxseeds which are a good source of both vitamin E and selenium, which are required to keep the immune system in good working order.

Make at Home: Add half a frozen banana to your blender along with a handful of frozen berries, 250ml almond milk and 1-2 tbsp of ground flaxseeds and nuts. Blend until smooth and serve.




It really is so simple to give your health a boost this winter; it’s just all about focussing on what you can add in to your diet!


I really hope that you’ve enjoyed this video and find this blog post useful, do let me know if you make any of these breakfasts too; you can tag me on social media; I’m @nicsnutrition 🙂




*I filmed this video in collaboration with Holland and Barrett (for their winter wise campaign). All words are my own. I do not recommend products featured over others not featured. Please read my disclaimer page for more information.


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