Amy says a strong immune system is key to keeping us healthy throughout the year (and not just when the winter colds are doing the rounds!) and a diet rich in vitamin C is crucial to doing just that.


Immune Health: Did you know that immune health actually begins in the gut? Certain foods that we consume (that’s foods such as bananas, asparagu, onions, garlic, leeks and oats) help to produce short chain fatty acids in the gut. This occurs via the fermentation of indigestible prebiotic dietary fibres (those listed above) that help to keep gut microbiome healthy by essentially feeding the good bacteria in our gut and they produce short chain fatty acids (SCFA’s). SCFA’s help to support immune response and prevent invading pathogens.


Vitamin C is the key component in this immune boosting smoothie recipe containing over 50% of your daily recommended intake. But why is vitamin C useful for immune health? Well, vitamin C is an integral part of the white blood cells we need to detect infections and fight against them. Essentially cells that come to our defence when we need them, hence the importance of vitamin  C in the everyday diet.


Pineapple is a good source of vitamin C along with other fruits and vegetables such as; oranges, lemons, kiwi, strawberries, blueberries, capsicum, tomatoes, broccoli, kale and brussel sprouts. Ginger is a well-known immune booster and this is due to its compounds gingerol and shogaol. These important compounds help to reduce inflammation, fever and pain, making this smoothie an immune boosting winner!


Pineapple (Immune Boosting) Smoothie Recipe   


Serves: 1                    Prep time: 5 minutes

1 cup unsweetened coconut milk

½ cup frozen pineapple

1 serve vanilla protein powder

2 tbsp avocado

2 cm piece of raw ginger

4-5 mint leaves


Place all ingredients, starting with the coconut milk into a blender and blend until smooth.


Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine and is available for consultations online and in Sydney CBD. Email for further details.

You can follow Amy on Insta and Facebook




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