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Immunity Boosters to Safeguard Your Health

When it comes to fighting diseases, prevention beats remedy. Besides having sufficient sleep and practising good personal hygiene, supporting your immune system with the right nutrients is also essential in warding off illnesses. Try these natural immunity boosters in the forms of delicious, easily digestible soups and drinks to fuel up and stay well.


This small, fuzzy fruit packs more vitamin C than most citrus fruits – one cup of sliced kiwi contains around 167mg of vitamin C, almost double the amount found in oranges of the same weight. Vitamin C is an essential nutrient that helps stimulate the production and function of white blood cells. In other words, those with low vitamin C levels are more prone to illness. Regular consumption of kiwi has also been shown to benefit the lungs, as its high antioxidant content can protect lung cells from free radical damage.

Try it in: A mix of kiwi and si ji chun, or four seasons of spring, oolong tea. In addition to vitamin C, this refreshing green tea drink is packed with antioxidants that help prevent cellular damage and boost production of anti-bacterial proteins. Have it delivered and customised to suit your taste.

Goji Berry

Commonly used in traditional Chinese medicine, these tiny red berries are said to have restorative properties for the mind and body. For more than 2,000 years, it’s been used as a medicinal herb in Asia to treat a wide range of symptoms, such as insomnia and dry or chronic coughs. The health benefits of this superfood are backed by science: just half a cup of goji berries contains 150% of the recommended daily value of vitamin A, which is vital for the body’s natural defences. It’s also an excellent source of zinc, which regulates our immune function.

Try it in: Red date tea. Red dates are a natural sweetener and are also packed with vitamin C and amino acids. Combine eight large dried red dates and a handful of dried goji berries into a pot of water, bring to a boil then simmer for an hour. You can adjust ingredient amounts according to your preferred taste and serving size.


Turmeric is what gives curry its distinctive flavour and colour, but this spice can also support your immune system. Modern science has found that the therapeutic properties of turmeric stem from its curcumin content, an active ingredient that acts as a potent antioxidant with strong anti-inflammatory effects. Studies have suggested that this bioactive component of turmeric could even potentially help fight off a variety of viruses.

Try it in: A feel-good chicken soup with carrots, kale, parsnips and bone broth for a dose of much-needed vitamins when you’re feeling under the weather. Cook the vegetables in a pot until soft. Then, add cut chicken breast and cook for two to three minutes before adding broth and one teaspoon of turmeric and parsley. Cook for one hour; season with salt and pepper.

Black Garlic

Garlic offers a wealth of health benefits when it comes to fighting infection, thanks to a high concentration of allicin – but how about black garlic? It turns out that this dark variety of garlic is actually fermented white garlic. The month-long fermentation process, under strictly controlled temperature and humidity, turns the cloves black, leaving it with a sweet flavour and a soft texture. This process also creates a unique compound called S-Allycysteine, which supports the body in absorbing allicin. In other words, black garlic is even more effective than white garlic in delivering its immunity-boosting nutrients, but without the pungent smell.

Try it in: A black garlic soup with sea conch, which is a good source of protein and vitamins E and B12. Add pork, goji berries and longans for a comforting soup, or simply order a ready-made bowl. You may also try this invigorating black garlic chicken soup with delivery to your office in Quarry Bay. 

Find more practical tips to help you stay healthy, here.

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