Immune boosting tips from Nutritionist Mel

Our AMAZING Nutritionist, Mel Larkings, hosted a Q & A for our members this week sharing her helpful tips to boost your immune system and what foods are best to increase in your diet. 

Join Zing Wellbeing to access our amazing team of experts to support your health and wellness journey. 

Immune boosting tips from Nutritionist Mel 

Nutritionist Mel shares that 80%, or more, of our immune system lives in our gut, so we need a healthy gut to help boost our immunity.

Good bacteria in the gut will help your immune system flourish!

Real, whole, nutrient dense foods are the best things to include in your diet. 

Good foods help reduce inflammation, blood sugar levels, weight and also mood and mental health as well.

Avoiding processed foods, sugar and alcohol which can weaken the immune system and impact your health is a great way to start to improve your diet. 

Remember every meal is a great way to fuel your body and help your gut thrive!  Don't worry about one bad meal, just make sure the next one is a GREAT nutrient dense feed. 

Increasing your Vitamin C, Vitamin D, Zinc intake is also important to boost immune health if you are run down. 

Getting it from your food and diet is the best way to boost these vitamins and minerals.

One of the best foods for Vitamin C is Kiwi fruit and citrus. 

Zinc is something you can source from seafood, nuts and seeds or supplements if you aren't a seafood lover. 

Other great foods to support your gut health and immune system include:

• Fruit and vegetables 
  
• Berries packed full of Vitamin C especially blueberries (purple and red fruits are awesome!)
  
• Garlic (raw is best!)
  
• Kiwi fruit
  
• Citrus fruit (orange, lemon, grapefruit)
  
• Red capsicum
  
• Beetroot
  
• Sweet potato
  
• Leafy greens
  
• Fatty fish (salmon, sardines, tuna)
  
• Kimchi
• Fermented foods
• Kefir
• Kombucha
• Nuts, pepitas, and seeds (Zinc)
• Echinacea
• Lions mane
• Shiitake mushrooms
• Offal (Ewww Mel!!!) but it is one of the BEST ways to boost your immunity according to Mel.

All the Zing Wellbeing meal plans and recipes are PACKED FULL of these healthy ingredients which are all great for your gut health and immune system.

Watch Mel's full chat on immunity health below

 

Read more: Boost your immunity with these 8 Vitamin C rich foods

Another great thing for your immune health is the Zingy immune boosting shot.

Zingy Immune Boosting Shot

As the season changes you can start seeing sickness coming around and at Zing Wellbeing we want to help you stay healthy! 

Autumn and Winter are the season where your immune system needs a little extra love.

The good news is that we have the Zing Wellbeing Immune-Boosting Shot—a simple but powerful wellness ritual you can enjoy in under a minute each day.

Rhian, the Zing Wellbeing founder, has one every day and swears by it to keep her immune system strong

Made with fresh, functional ingredients, this shot is designed to reduce inflammation, support digestion, and supercharge your immune response—without relying on pills or artificial supplements.

🧪 What’s in the Zingy Immune-Boosting Shot?

This immune-boosting blend is made from five potent, everyday ingredients that work together to support your immune system, gut health, and overall vitality.

🟡 Fresh Ginger

Known for its powerful anti-inflammatory and antioxidant properties, ginger helps fight infection and soothes sore throats. It also supports healthy digestion, which is essential for a strong immune response.

🍍 Fresh Pineapple

Pineapple is rich in vitamin C and contains bromelain, an enzyme that supports immune function and helps reduce mucus and inflammation. It also gives the shot a refreshing natural sweetness.

✨ Turmeric (Fresh or ½ tsp Powdered)

Turmeric is a potent anti-inflammatory and antioxidant superstar. Its active compound, curcumin, has been shown to support immune cells and reduce inflammation in the body. A small amount daily can help protect against colds and chronic inflammation.

🍋 ¼ Lemon (Including Peel)

Lemon is packed with vitamin C, which helps stimulate white blood cells and strengthen immune defence. Including the peel also gives you an extra boost of flavonoids, known for their anti-viral and antibacterial benefits.

💪 Zing Wellbeing Protein Powder (Optional but Powerful)

Adding a scoop of Zing’s clean, gut-friendly protein powder gives your immune system even more support. Protein is essential for immune cell production and recovery—especially important if you're feeling run down. Get the protein powder here

💧 Water

Helps blend the shot smoothly and hydrates your body, which is vital for flushing out toxins and keeping your lymphatic system functioning well.

🌟 Why This Shot Works

Your immune system doesn’t just rely on vitamins—it needs a combination of anti-inflammatory nutrients, gut health support, and daily consistency. This shot delivers all of that in one quick sip.

Here’s how it helps:

• Fights inflammation – thanks to ginger and turmeric

• Supports gut health – 70% of your immune system lives in your gut

• Delivers antioxidants and vitamin C – essential for immunity

• Provides enzymes and nutrients – to improve absorption and digestion

• Can include protein – to support immune cell repair and recovery

✅ How to Make the Zing Wellbeing Immune-Boosting Shot

Ingredients:

• A chunk of fresh ginger (approx. 2–3 cm)

• A chunk of fresh pineapple 

• ¼ lemon (with peel)

• A small knob of fresh turmeric or ½ tsp powdered turmeric

• Optional: ½ scoop Zing Wellbeing Vanilla Protein Powder or Wellness Smoothie

• 1 cup cold water

• Ice (optional)

Method:

1. Add all ingredients to a blender.

2. Blend until smooth.

3. Strain if you prefer a thinner consistency.

4. Sip and feel the zing!

📅 Why You Should Have It Every Day (Especially in Winter)

Just like you wouldn’t skip brushing your teeth, taking this immune-boosting shot daily helps you build resilience and consistency in your wellness routine. In Winter, when viruses are circulating and energy is low, this daily ritual:

• Primes your immune response

• Reduces your risk of colds and flus

• Gives your digestion a natural morning reset

• Keeps your inflammation levels in check

• Helps you feel more energised and alert

Even better—it only takes 60 seconds to prepare.

👩⚕️ Zing-Approved Tip: 

Try taking your immune shot first thing in the morning, on an empty stomach, for the best absorption. Pair it with a nourishing breakfast, like one of our high-protein gut health smoothies, to give your body the fuel it needs for the day.

🛍️ Ready to Feel the Zing?

This Winter, don’t just react to illness—stay ahead of it.
The Zing Wellbeing Immune-Boosting Shot is a daily habit that helps you feel stronger, more energised, and ready to take on whatever the season throws your way.

Try it for 7 days straight and feel the difference.
Your immune system will thank you. 💛

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