Woman blowing nose outdoor

When the immune system is weakened, you are more vulnerable to catching any bugs that are going round. Signs you could have a weakened immune system include frequent colds, coughs and infections which may take a long time to ‘shake off’, slow wound healing, repeated thrush infections, fatigue, mouth ulcers and allergies. The following factors can all contribute:

  • Poor diet
  • Stress
  • Smoking
  • Pollution
  • Lack of sleep
  • Medication


Diet plays a vital role; in fact more than 20 different nutrients are necessary for the immune system to function efficiently. If you are prone to catching coughs and colds, ensuring you eat a balanced diet providing these essential nutrients should be your first step. Here are some of the key nutrients and the foods you can find them in.

selenium rich foods nuts eggs broccoli


Brazil nuts, seafood, fish, wholemeal bread, rye bread, seeds, brown rice, Beauty & Go Skin Revive

vitamin c fruits in c shape

Vitamin C

Peppers, citrus fruit, kale, spinach, broccoli, strawberries, tomatoes, peas, blackcurrants, kiwi, guava, papaya, entire Beauty & Go range

woman holding the sun

Vitamin D

Sunshine, oily fish, eggs, mushrooms and tofu

vitamin A Foods

Vitamin A

Carrots, sweet potatoes, kale, spinach, berries, apricots, papaya, cantaloupe, mangoes, eggs, butter, raw milk and cheeses, cod liver oil and organ meats like liver.

Immune Boosting Superfoods

Immune-Superfoods-150xBrazil Nuts
Contain about 2,500 times more selenium than other nuts. Studies have linked selenium deficiency to suppressed immunity.

Antiviral, antibacterial and antiseptic properties, it is nature’s own antibiotic. Crushing garlic and not cooking it for too long will mean it is most potent.

One of the highest vitamin c contents of all fruits. Vitamin C increases the production of infection-fighting white blood cells and studies suggest that vitamin c can reduce the severity of a cold and help you recover more quickly.

Contain a special type of soluble fibre called beta-glucans which protects against bacterial and viral infections. Also a source of selenium.

High in selenium, beta-glucans and vitamin D, which is needed for a healthy immune system.

Contains sulforophane a compound which fights toxins and glucosinolates, which protect your tummy from unfriendly bacteria. Also a good source of vitamins K and A.