Foods to Eat When Sick

Immunity Foods

The colder months unfortunately bring colds, viruses and bacteria along with it. For most, getting sick during this period is inevitable. If you do fall unlucky and are finding it difficult to shake off the flu, maybe some of the following foods may help you fight it off!


Garlic contains the antioxidant allicin. Allicin has antibacterial fighting properties. This could build up your immunity defence as well as shake of the number of days you are sick for.


Not only does salmon provide a great source of essential fatty acids, protein etc., but Vitamin D also. Vitamin D is important for many bodily functions and provides many health benefits. Vitamin D will help improve immunity and destroy unwanted bacteria and viruses.

You may like to read one of our recent articles 'Vitamin D' to find out more benefits it contains!

Green Tea

Green Tea acts as a powerful antioxidant which fights off free radicals (toxins) in the body which could potentially harm and damage healthy cells. It also helps keep the immune system functioning. It is the antioxidant epigallocatechin gallate (EGCG) which helps protects the human body from toxic health and diseases.


Soup will clear you out by assisting with decongestion. Depending on which soup you consume (and we recommended you try lead to these options) can be loaded with with nutrition, fibre vegetables and protein. Just watch out for soups containing high sodium levels, starchy based vegetables, too many noodles or cream based stock. We suggest, sticking to a clear beef, chicken or vegetable based broth.

Citrus Fruit

Citrus fruit contain abundant amounts of Vitamin C. Vitamin C is an essential nutrient and powerful antioxidant needed by the body. It will help keep your immunity levels strong, active and fighting.

You may like to read one of our recent articles 'Vitamin C' to learn more of the amazing benefits Vitamin C provides.


Not only in lamb rich in iron but zinc. Zinc is a natural cold remedy. Zinc is also needed daily to maintain health and perform important bodily functions. It also acts as an anti-inflammatory and like green tea, is a powerful antioxidant which fight off free radicals (toxins) in the body which could potentially harm and damage healthy cells.



Nuts are a great source of Vitamin E. Vitamin E is powerful antioxidant which fight off free radicals (toxins) in the body and will create antibodies to protect you from illness causing bacteria.


Some Supplementation for Prevention...

As mentioned getting sick, especially during the colder months is quite unavoidable. However to improve you immunity, minimise your sickness duration and possibly avoid the potential of getting run down there are supplements to assist. Supplements can bring you that peace of mind that you are providing a safeguard to your health. Knowing that, not all nutrition can come from diet and you may be in extra need for specific vitamins and minerals during the colder months.

Why no be precautions, and boost your immunity before it's too late!

**If you feeling you are or potentially suffering a serious or chronic illness please consult your GP immediately and discuss when returning or continuing any training program is advisable.

Important immune supplements we stock that could assist you:


Being the most abundant amino acids in the body it is very important this is replaced. The amino acid plays a vital role in immunity, low glutamine levels in the body have been shown to lower the bodies fighting response for things such as infections and illness.

Fish Oil

Your body does not produce EFA, it needs to be taken through diet. It will help in boosting the immune system. It will also help with lubrication of joints, heart health and help with mental functioning.


It is a blend of fruit and vegetable to provide body with essential nutrients such as contain vitamins, minerals, fiber and phytonutrients in an easy and convenient powder. Remember this is a ‘supplement’ to your diet, not a full replacement for regular fruits and vegetables you should be consuming in your diet.


It optimises your body for nutrient absorption and utilisation throughout the day. Each serve is packed with anti-oxidants, essential amino acids and vitamins. It acts as a nutritional insurance for your body. Improves general health and digestion

Vitamin C

This is a very high quality Vitamin C supplement. As we have stated, Vitamin C is a powerful antioxidant that is crucial for many bodily functions and general health.

Vitamin D

Now Foods is a very high dosed (a whopping 5000 IU) Vitamin D supplement. Containing Vitamin D through food can be done, but does not provide large or enough amounts to keep the body healthily functioning. That is why a supplement is ideal as it is quick, simple and easy to take, especially during these cold months when sun exposure is minimal.

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