On this page I will discuss some natural ways to build immune strength by highlighting some foods and herbs you can use at home.

Along with the Corona Virus outbreak has come a new awareness of just how important a strong immune system is.

I will also give you a ‘step-by-step’ program for the ultimate one-month immune building program. Skip to that now.

A strong immune system is your best defence against Corona Virus (COVID-19), along with protection from many other viruses and bacteria.

With new viruses sweeping the world on a regular basis, and with superbugs and drug resistant bacteria becoming ever more present in our hospitals, it’s no wonder that we panic when a lethal new virus is discovered.

This means we can’t necessarily rely on antibiotics and vaccines to protect us in the future. Ultimately our best defence will be a strong healthy body and a powerful, responsive immune system.

Even many auto immune diseases have no known cause, and can be very difficult to treat with pharmaceuticals. There are many factors involved when it comes to building a strong and healthy immune system, including good gut health, a chemical and toxin free diet, stress management, plus a healthy gut brain connection.

Your Gut and Your Immunity
A surprising fact is that gut-associated lymphoid tissue (GALT) represents almost 70% of the entire immune system. Even more interesting, about 80% of plasma immune cells [mainly immunoglobulin A (IgA)-bearing cells] reside in GALT. (12)

This means your gut makes up the vast majority of your immune response. This gut based immune system, is also linked to your oral cavity, throat, lungs, liver, brain via the gut-brain vagus nerve reflex. (13) So if you want a strong immune system, look after your gut health, first and foremost.

It’s no coincidence that today, we are going to talk about what we can do by nourishing the gut with food and herbs to really give our immune system a powerful boost.


Lung Defence Tonic – Home Remedy

If you’re concerned about picking up the latest virus or have a tendency to get lung infections, then this home remedy would be an excellent tonic for you to try.
Ingredients: Equal parts, Garlic, Onions, Orange (or lemon) with skin, (add ginger to make it even stronger). Half part of Lavender flowers, fresh thyme. 1/4 part hot mustard or Wasabi. 2-3 drops of Peppermint or Lavender essential oil. Honey to blend. Blend until you have a smooth paste like consistency. Take 1 tsp twice a day to improve your lung, nose and throat defences.

Foods to boost your immunity



Mushrooms for immune modulation
Mushrooms are reported to have antimicrobial, anti-inflammatory, cardiovascular-protective, antidiabetic, liver protective, and anticancer properties. It is well-established that mushrooms are adept at immune modulation and affect immune stem cells, lymphocytes, macrophages, T cells, dendritic cells, and natural killer cells, all important parts of the immune system. (1)
Read more about mushrooms

Coconut oil
Lauric Acid (LA) the major unique fat in coconut oil, helps the immune system widely. It does this by increasing the production of Interleukins and T Helper Cells, which are largely responsible for instructing the immune cells and coordinating the attack on invading pathogens. (7) LA has been shown to reduce intestinal bacterial infections with Clostridium difficile, which is the leading cause of hospital-acquired antibiotic-associated diarrhea worldwide. It has also been shown effective against staphylococcus aureus. (6) LA was also shown to have low antimicrobial activity against lactic acid bacteria, but also high antimicrobial activity against pathogenic Bacteroides and Clostridium, suggesting that LA might modulate intestinal health. (8)
Read more about coconut

Onions for Immunity
Several scientific studies have shown that including onion in the diet stimulates the immune system, reduces symptoms associated with diabetes mellitus, and prevents inflammatory processes associated with asthma. (2) Findings of another study revealed that, T-cells, T-lymphocytes, or helper cells and total White Blood Cell counts were significantly increased in a dose-dependent manner when given onion. (11)
Read more about Onions

Ginger as an Anti-inflammatory
When your body tissues are inflamed you are far more vulnerable to both infectious and degenerative diseases. Ginger has been studied as an anti-ageing agent that protects against oxidative stress and inflammation in the pathogenesis of many diseases. Due to its bioactive compounds and constituents, ginger has shown various types of therapeutic effects, including antibacterial, anticancer, anti-inflammatory, anti-diabetic, gastroprotective, antioxidant, and neuroprotective activities. (3)
Read More about Ginger  

Lemon as Immune Support
Apart from being a well known source of Vitamin C, Naringenin found in lemon skin, has demonstrated a potential use to control virus replication. (4) This suggests that the traditional lemon ginger and honey drink may be a good preventative remedy when a virus is around.
Read more about Lemons

Antiviral & Immune tonic Herbs

Many herbs found in your kitchen can be very good for boosting immunity, plus they can be effective anti-viral agents. I thought I should mention a couple of these, so you can increase their use in your daily or weekly dietary routine. I will share some recipes a little further down this page.

Data from one study where participants were taking only 5g of raw crushed garlic daily indicated that the bioactivity of garlic is multifaceted and includes activation of 7 genes related to immunity and metabolism in humans. (5) Raw garlic is most effective in combatting infection.
Read more about Garlic 

Cloves commonly used as an anti-parasitic remedy, cloves also acts as an antibacterial, anti-fungal, and antiviral agent. Great as an herbal tea.
Read more about Cloves

Peppermint has significant immunomodulating actions, antimicrobial and antiviral activities, strong antioxidant and anti-tumor actions, and some antiallergenic potential. Human studies on the respiratory tract and analgesic effects of Peppermint oil and its constituents have been reported. Try peppermint oil as an inhalation or peppermint leaf as a tea.
Read more about Peppermint

In recent years, the broad-spectrum antiviral activity of many triterpenoids in licorice was confirmed, and these findings have become a hot spot of antiviral immunity. The triterpenoids of licorice have the potential to become a novel broad spectrum antiviral medicine and will be widely used in clinical treatment. Chewing hard licorice will give some of these antiviral effects.
Read more about Licorice


Turmeric It has been demonstrated that curcumin from Turmeric, has a wide range of antiviral activity against different viruses including Influenza, HIV, herpes simplex virus, coxsackieviruses, human papillomaviruses, hepatitis B virus and Japanese encephalitis virus. Add extra turmeric to your curry to boost your immunity.
Read more about Turmeric

There are literally dozens of antiviral herbs and foods, so I have only chosen my favourites.

Let’s look at how these can be combined into an effective one month immune boosting program.

Other Immune boosting Herbs.

See a short list of some of the other herbs we mentioned in the video here. Simply click the names to link to some research for each of these herbs. If you’re interested in getting any of these, I would normally have to mix these into a formulation after consulting with you in person or over the phone. Alternatively, you could find a local medical herbalist who can dispense a similar mixture of immune tonic herbs for you.

St John’s Wort ,  Olive Leaf,  Thyme,  Lavender,  Siberian Ginseng,  Astragalus,  Echinacea, Golden Seal


The Ultimate One-Month Immune Boosting Program

In order for your immune system to function effectively your immune cells need to have clarity and effective communication. One of the things that disrupt this in our modern society is toxicity. We are exposed to so many artificial substances, drugs, food additives, chemicals in our homes and workplaces that our immune system can become over burdened and basically confused. This is how many autoimmune diseases originate.

The approach I suggest is a 3-step Cleanse, Nourish, and Build approach. This is the way of traditional herbal medicine. I have added a further step-4, defend which is specifically needed when a threat or pandemic is present.

STEP 1 – Cleanse

This involves going on a clean diet and avoiding inflammatory foods. It’s a plant based, whole-food, low allergen diet plan. You can read more about the clean diet here

You can use one of our recommended cleanse programs below to achieve this effectively.

During this cleansing process you should include the recommendations in Step 2 – Nourish

STEP 2 – Nourish

Along with the clean diet plan that already comes with the above cleanse programs, I suggest these extra specific foods and recipes.

These recipes are extra high in the immune building foods already mentioned above.

Choose from this selection for best results.


It’s good to skip breakfast and just have a herbal tea or lemon water. If you do eat some solid food, I would suggest a high vitamin C fruit combination.

Fresh kiwifruit, oranges, or grapefruit with some plain yoghurt (probiotics)

Peppermint herbal tea
Ginger herbal tea
Lemon, ginger and honey herbal tea



Mushroom and Parsnip soup – High in mushrooms, garlic, onions and coconut cream

Thai Spicy Carrot & Apple Salad – A great way to pack in the raw garlic

Sweet & Sour Chinese Style – Includes onions, garlic, ginger, turmeric, mushrooms and coconut oil

Fresh kiwifruit, oranges, or grapefruit with some plain yoghurt (probiotics)

Herbal Teas (as above)



Black Pepper Mushroom & Eggplant Soup – Has lots of mushrooms, garlic and

Thai Vegetable Green Curry

Curry Thai Pumpkin Soup – Includes loads of coconut cream, gigner and garlic.

Zucchini, Broccoli & Ginger Soup – Contains plenty of ginger, garlic, coconut oil and turmeric.

Zughetti in Tomato & Garlic Sauce – High in garlic, onions, turmeric and mushrooms


STEP 3 – Build

To build your immune system it is most important to look after your gut health.

The large intestine (colon) has a large resident population of microbiota, consisting of at least 1012 organisms per gram of gut contents. These organisms, together with the antigenic load provided by the diet and the constant threat of potential pathogens, means the intestinal immune system encounters more antigen than any other part of the body. When we are swamped with inappropriate responses against innocuous food and commensal antigens it leads to inflammatory disorders such as coeliac disease and inflammatory bowel disease (IBD). (9)

The gut health and lung health are linked to the immune response via the vagus nerve and therefore poor gut health and chronic inflammation are linked to a compromised immune response. (10)

Aloe Vera leaf extracts have been promoted for digestion and are used in the treatment of peptic ulcer, has antibacterial properties against both susceptible and resistant Helicobacter pylori strains and acts as a novel effective natural agent for combination with antibiotics. Read more about Aloe Vera

STEP 4 – Defend

Recently, Colloidal silver has become of intense interest in biomedical applications, because of its antibacterial, anti-fungal, antiviral, and anti-inflammatory activity.Colloidal Silver can be taken orally, sprayed directly into the eyes, ears and up the nose or applied topically to the skin.

Colloidal Silver can be taken every day as a powerful support for the immune system or used at the first signs of a cough, cold or sore tickly throat.

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(1) Immune Modulation From Five Major Mushrooms: Application to Integrative Oncology. PUBMED https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684115/

(2) Effect of Allium Cepa and Allium Sativum on Some Immunological Cells in Rats. PUBMED https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3746674/

(3) Ginger (Zingiber officinale Roscoe) in the Prevention of Ageing and Degenerative Diseases: Review of Current Evidence. PUBMED https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6721508/

(4) The citrus flavanone naringenin impairs dengue virus replication in human cells. PUBMED https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5291091/

(5) A Single Meal Containing Raw, Crushed Garlic Influences Expression of Immunity- and Cancer-Related Genes in Whole Blood of Humans. PUBMED https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4620724/

(6) Dietary Fatty Acids and Immune Response to Food-Borne Bacterial Infections. PUBMED https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3708349/

(7) Measuring the Antimicrobial Activity of Lauric Acid against Various Bacteria in Human Gut Microbiota Using a New Method. PUBMED https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6923562/

(8) The Influence of Dietary Fatty Acids on Immune Responses. PUBMED https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950146/

(9) Immunity in the Gut. https://www.immunology.org/public-information/bitesized-immunology/organs-and-tissues/immunity-in-the-gut

(10) The Vagus Nerve in the Neuro-Immune Axis: Implications in the Pathology of the Gastrointestinal Tract. PUBMED https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5673632/

(11)  Effect of Allium Cepa and Allium Sativum on Some Immunological Cells in Rats. ResearchGate https://www.researchgate.net/publication/256189761_Effect_of_Allium_Cepa_and_Allium_Sativum_on_Some_Immunological_Cells_in_Rats

(12)  Allergy and the gastrointestinal system. PUBMED https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/

(13) The Brain-Gut-Microbiome Axis. PUBMED https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6047317/