Strengthen your immune system with the right food

Having a strong immune system is very important throughout the year, but perhaps above all, while traveling or with the global pandemic we’re facing now. Apart from sleeping properly, avoiding stress and getting regular exercise, diet is also very important for keeping your immune system strong and resilient. A varied diet is a good foundation, but there are also certain foods and nutrients that can give an extra boost in times of illness. 

Eat a varied diet 

The immune system is influenced by our lifestyles and our general health, so by keeping an eye on diet, exercise, stress, and sleep we can hopefully keep our immune systems in good form. When it comes to diet, it’s most important to eat a wide variety of foods consisting of different types of fruit and vegetables. The body needs a varied diet in order to take in all of the essential nutrients, to get enough fibre, and for a good balance between the macronutrients – carbohydrates, proteins and fats. 

However, for people who want to take extra care of their immune systems, there are certain nutrients and foods that you should prioritise in your diet. 

6 favourite foods for your immune system 

1. Vitamin C 

Vitamin C is probably the nutrient most of us think of first when it comes to strengthening our immune systems. Vitamin C stimulates production of white blood cells and antibodies which help to kill off unpleasant viruses. And vitamin C is also needed for the production of collagen which then binds together cells, helping to heal sores and damaged mucous membranes, among other things. 

Eat: Peppers, kiwis, oranges, grapefruit, parsley, blackcurrants, broccoli, strawberries 

2. Beta-carotene 

Beta-carotene is a type of antioxidant that is also a precursor to vitamin A. A diet rich in beta-carotene has been linked with having a strong immune system and stronger mucous membranes. As an antioxidant, beta-carotene also contributes to the protection of cells against oxidative stress which is believed to be the cause of several diseases and health problems. 

Eat: Carrots, pumpkin, sweet potato, brussels sprouts, dark green leafy vegetables 

3. Sulphur 

Sulphur is one of the most common minerals in the body, after calcium and phosphorous, and is present in all of our cells. Sulphur also plays an important part in the immune system as it reduces oxidative stress and inflammation which can weaken the immune system. Sulphur also contributes to the production of glutathione – one of the most important antioxidants, which we need for the proper functioning of the immune system. 

Eat: Different types of onion, garlic, cauliflower, radishes, mushrooms 

4. Anti-inflammatory spices 

An anti-inflammatory diet serves the purpose of reducing and preventing low grade inflammation in the body (read more about the difference between acute and low grade/chronic inflammation here), which in turn calms an overactive immune system and prevents several different lifestyle diseases. In practice, this means that you avoid inflammatory foods, such as dairy products and sugar, for example, focusing rather on a diet mostly consisting of plant foods. But there are also certain foods which are known for their strong anti-inflammatory properties – including several spices. 

Eat: Turmeric, cloves, cacao, oregano 

5. Probiotic and prebiotic foods 

Over 70 percent of our immune system is based in the gut, so it’s clear that a balanced gut flora is important for a strong immune system. The balance of our gut flora can be affected by things such as stress, a diet that’s low in fibre, antibiotic treatments and exposure to unknown bacteria, for example on foreign trips. In these cases, apart from eating a varied diet, you can also make sure your gut flora is strengthened by taking probiotics (good bacteria) which can be found in sauerkraut and other fermented foods, as well as prebiotics (fibre) which can be found in plant foods and function as food for the gut bacteria. It’s also a good idea to take a dietary supplement containing synbiotics which combine good bacteria and fibres, for example Synbiotic 15. 

Eat: A variety of fruits, vegetables and other plant foods, fermented foods such as sauerkraut and kimchi 

6. Zinc 

The mineral, zinc, is necessary for healthy fertility, for keeping skin, hair, and nails strong, and it also helps with healing sores and killing off viruses. This is why zinc has been thoroughly researched for its effect on viral infections such as colds, for example. Zinc deficiencies are quite common as the gut doesn’t absorb this mineral easily. If you also suffer from a gluten allergy or some other disease of the gut, your intake can be hampered even further. 

Eat: Pumpkin seeds, beans, sweet almonds, fish and shellfish 

Super Synbiotics: The Perfect Addition to Your Daily Routine for Optimal Gut Health

Looking to boost your energy and get rid of uncomfortable bloating? Taking care of your gut health might just be the solution you've been looking for. A balanced and strong gut flora is crucial for optimal health, and to achieve that, you need to nourish it with a daily dose of pre- and probiotics. While a healthy diet is a great start, sometimes you need an extra boost to make sure you're getting enough of the good stuff. That's where Synbiotic15 comes in.

By taking Synbiotic15, you'll experience a host of benefits, including a stronger immune system, better digestion, reduced inflammation, healthier skin, and relief from common stomach issues. This all-natural supplement is made from a unique blend of four patented lactic acid bacteria and four grams of prebiotic fibres that serve as nourishment for the good bacteria in your gut. And with over 20 years of research behind it, you can trust that it's a proven solution to help you take control of your gut health.

Simply mix Synbiotic15 into your morning routine by adding it to water, blending it into a smoothie, sprinkling it over your yogurt, or taking it on its own. It's an easy and effective way to give your gut the boost it needs. Don't wait any longer to take charge of your health – buy Synbiotic15 now and level up your health and wellbeing.

What our customers say


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Professional athlete, mum and media personality


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Presenter, race driver and mum


Before taking synbiotic15, I suffered from a painful, bloated abdomen (as if 9 months pregnant). I visited several doctors, but the cause was unclear. A food intolerance test revealed so many nutrients to which I reacted badly, it was impossible to stick to. A friend suggested Synbiotic15. Her experience was convincing, so I tried, and with effect! I suffer significantly less from bloating. I was planning to try it once, but because of the super results I'm extending it. If you have gut problems, I can definitely recommend this.

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Marketing Professional


As a nutritionist – when I recommend a supplement, it’s important that the quality is as close as possible to what you can get from nature. For me, Synbiotic15 fits those criteria. After clients started with Synbiotic15, one of the first things they noticed is improved digestion and more energy. The best way to start any health journey.

Elika Tasker

Nutrition & Energy Coach


Taking Synbiotic15 has honestly been amazing. My tummy feels good after having it, I’m less bloated and my energy is higher. It really makes a difference!

Shireena Shroff Manchharam

Certified life coach, image consultant and serial entrepreneur


It’s such a big difference since taking Synbiotic15. My body feels good, my energy levels are high, and I somehow feel lighter. This is great, I feel awesome.

Paul Foster

Host, model, and actor


I tried Synbiotic15 for two months and it’s when you stop that you really feel the difference. The probiotics calm your internals and everything becomes more consistent; I think it helps the bloating too. It’s not an instant fix but a good addition to supplements for feeling better all round, and a help with IBS.

Rebecca Bisset

Editor Expat Living


When you take care of your gut, you’ll get so much more energy. And while you don’t need a supplement – Synbiotic15 helps to kickstart your progress and supports the lifestyle changes you make.

Selina Wirz

Nutritionist & Health Coach


My stomach problems have improved enormously after using synbiotic. I am very satisfied!
I have many allergies which have a severe reaction to my bowel movements. By taking supersymbiotic my bowel movements are much smoother, very happy.

Marlot Cruiming


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