January - A month of starting fresh, creating new habits & setting new goals, it is also prime time for colds, cases of the flu & other respiratory illnesses. So 2025 is the year we are starting to boost our immune systems to stay healthy all year round.

Our immune system isn’t just about one magic food or nutrient, it is all about the bigger picture. Eating a balanced diet getting enough sleep & staying active, all play a huge role in helping your body stay strong and fight off infections.

When it comes to boosting the immune system, Vitamin C is the most common thing that comes to mind. Also known as ascorbic acid , it is a nutrient your body needs to form blood vessels, cartilage, muscle and collagen in bones. Vitamin C is also vital to your body's healing process. 

Vitamin C helps your body make lymphocytes and phagocytes, which are white blood cells that fight off illness. It makes these cells work better and protects them from damage caused by things like free radicals. It’s also super important for your skin, it acts as an antioxidant & helps to strengthen your skin’s natural defences.

Foods rich in Vitamin C

• Brightly coloured vegetables - While we often think of citrus fruits as being the best source of vitamin C brightly coloured veg such as red peppers have even higher levels!
  • Red Peppers contain 3x more vitamin C than an orange!
  • The beta carotene in carrots is also good for your immune system, along with your eyes & skin.
• Broccoli - Supercharged with vitamins A , C & E as well as fibre & many other antioxidants. Broccoli is one of the healthiest veg you can put on your plate.
  • The key to keeping its power intact is to cook it as little as possible or better yet, enjoy it raw! Research has shown that steaming or microwaving are the best ways to keep more nutrients in the food.
• Leafy greens—Dark green vegetables such as spinach, kale, & collard greens are known to have high levels of vitamin C, along with antioxidants and beta carotene, all of which help fight infection. They are also good for the heart, brain, & gut.
• Citrus Fruits: Most citrus fruits like oranges, grapefruit etc contain high levels of vitamin C which is thought to help fight infection by increasing white blood cells.

If you take vitamin C for its antioxidant properties, keep in mind that the supplement might not offer the same benefits as naturally occurring antioxidants in food.

Other Immune-Boosting foods

• Fish oil - Fish that has high levels of omega 3 fatty acids ie salmon, tuna or mackerel are known to increase activity among white blood cells, which fight infection. These healthy fats help your immune system and also good for your heart & brain. 
  • • Ortiz Tuna
    • Burren Smoked Salmon
• Nuts & Seeds - Nuts such as almonds and walnuts, as well as seeds such as sunflowers, contain several vitamins and minerals, including B-6 magnesium, phosphorous, & selenium, that help regulate and maintain the immune system. 
  • Add them to your salad or enjoy a handful of them as a snack. (Energy-boosting snack)
    • Sunflower Seeds 
    • Almonds
• Spices - In addition to giving food flavour/zing, garlic, ginger, & turmeric are ancient spices that have been considered to have immune-boosting properties that help fight infection.
  • • Turmeric
• Poultry - There is a reason why we always feel better after consuming chicken soup, that is because it is high in vitamin B-6 which can reduce inflammation & is needed in the creation of new red blood cells & zinc which increases the production of white blood cells.
• Yogurt - Yogurts with live & active cultures like greek yogurt. These cultures may stimulate your immune system to help fight diseases. Opt for plain yogurts rather than the kind that are flavoured and loaded with sugar. You can sweeten them up with berries which are a source of vitamin C!
  • • Glenisk Yogurt
• Olive Oil - A staple in the Mediterranean diet. Olive oil is a healthy fat that is good for your heart & brain. It also gives your immune system a boost through its ability to reduce inflammation.
  • • Lilliput Olive Oil
• Green Tea - Packed with antioxidants & polyphenols including epigallocatechin gallate (EGCG). EGCG has been studied extensively for its ability to alleviate inflammation and enhance immunity.
  • • Matcha -  high in cancer-fighting antioxidants, particularly the catechin EGCG. Matcha Tea is also effective in fighting and protecting the body against various bacterial and viral infections making it good in boosting the immune system.

Other Immune-Boosting Tips

• Sleep - Research from the National Library Of Medicine found that research following a 'systems approach of neuroimmunology' has gathered strong evidence that sleep enhances immune defence, in agreement with the popular wisdom that ‘sleep helps healing’. Men need 7-8 hours whereas women need 8-10 hours. 
  • If you struggle to get a good sleep, give Neom's Pillow Spray a try.  a relaxing effect on the mind and body. English Lavender, Chamomile, and Patchouli are all expertly blended to help you relax and prepare for sleep. Spritz on your pillow and breathe deeply to help send you off for a Perfect Nights Sleep.
• Practice good hygiene. One of the simplest yet most effective ways to stay healthy is by thoroughly washing our hands and doing it often.
• Burning certain essential oils has been found to improve indoor air quality.
  • Tea Tree oil in your Neom Pod or other oil burners can help disinfect the air, Given its widely known antibacterial, antifungal, and antiviral properties, Tea Tree oil is recognized as a potentially effective and safe natural disinfectant agent. A reputed astringent and antibacterial, Tea Tree can inhibit the growth of harmful bacteria that cause sinus infections. This medicinal oil is an effective treatment for eliminating airborne germs & other air contaminants. For respiratory tract infections, Tea Tree's properties can clear away any congestion & provide relief.
  • Eucalyptus’ antiseptic & antimicrobial properties are believed to fight off impurities in the air. Inhaling Eucalyptus can also help in loosening up mucus and easing headaches, which are more common when the quality of the air is compromised. 
  • Lemon Essential Oil – Known for its bright and citrusy scent, Lemon Essential Oil is a powerful antiseptic that emits cleansing and purifying properties. A staple in many household cleaning products, Lemon is one of the best Essential Oils for improving indoor air quality because it reduced bacteria on surfaces & in the air. Burning or diffusing Lemon oil throughout your home will remove airborne bacteria while leaving a lovely energising fresh scent.

Why not give it a try? Start small, maybe a cup of green tea in the morning, some berries with some yogurt or a sprinkle of turmeric in your soup.These little changes can make a big difference!