Autumn Top Tip #5 - Support the Immune System through Diet


To support immune function include foods rich in Vitamin C.

In addition to citrus fruits, vitamin C rich vegetables include peppers and plenty of green leafy vegetables such as kale, broccoli, parsley, and brussels sprouts.


Zinc is also required for support immune function.

Foods rich in Zinc include fresh oyster, pumpkin seeds, ginger root and pecans.


The king of immune fighting foods is garlic. Garlic’s antibacterial property is due to sulphur-containing compounds, allicin. 

Garlic should be chopped or crushed for the allicin to be most effective.


IMMUNE SYSTEM BOOSTING SUPER RECIPE!!  Garlicky kale with lemon and roasted seeds



  • 1tbsp olive oil
  • 200g kale or other greens
  • 2 cloves garlic, finely chopped
  • 1/2 lemon
  • Handful of sunflower seeds



Heat the oil in a wok

Add the kale and stir-fry for 5-8mins

Add in the garlic for the last 2mins

When the kale is tender and a vibrant green, remove from the heat

Squeeze over half the lemon

Throw the pumpkin seeds in a pan over a low heat and they should           expand and turn brown quickly

Sprinkle over the kale

Serve with rice or fish or any other dish you like


The Be Body Wise programme is a multidisciplinary approach to weight management, developed by the practitioners at the Be Well London clinic.


At Be Well London we don’t believe in fad diets. We believe in healthy eating, based on scientific research combined with our clinical experience, to achieve long term, sustainable eating habits that contribute to successful weight management.