“Stronger from Within: Immune-Boosting Tips You Can Eat, Drink & Live By”

From Drip to Dish: Nutrition Tips to Strengthen Your Immune System

We’re so excited to launch the new “Nutrition at the IV Bar” series, – your go-to guide for health from the inside, brought to you by Leigh-Ann Silber, Registered Dietitian , in conjunction with The IV Bar, the South African industry leader in holistic health, wellness and longevity.

Each month, you’ll get practical tips, nourishing recipes, and science-backed strategies to support your body, mind, and vitality.

This month, we’re focusing on one of your greatest allies: your immune system. Whether you’re trying to stay well in winter, bounce back from burnout, or simply want to feel stronger every day – it all starts with what’s on your plate (and in your drip of course). You’re having your regular Immune Boost Drip, what else can you do to keep your immune system strong during the Winter months? Let’s unpack this further.

What Actually Boosts Immunity?

Your immune system isn’t just a single organ, it’s a powerful network of cells, tissues, and processes that protect your body from infection and illness. But here’s the secret: it can’t run without the right fuel.

Fuel = food + exercise + sleep + supplementation.

LEIGH-ANN’S TOP 5 IMMUNE BOOSTING FOODS

  1. Red Peppers – Twice the vitamin C of oranges, plus beta-carotene for skin protection.
  2. Garlic – Contains allicin, a powerful immune-activating compound.
  3. Mushrooms (especially shiitake & reishi) – Support white blood cells and reduce inflammation.
  4. Plain Greek Yogurt – A natural probiotic to keep your gut (and immunity) strong.
  5. Pumpkin Seeds – A crunchy zinc bomb to help immune cells do their job.

IMMUNE BOOSTING MEAL PLANNING TIP:

Top your avocado toast with red pepper strips, mushrooms and pumpkin seeds for a powerful immune breakfast.

DID YOU KNOW:

You can boost the vitamin D content of mushrooms by placing them in direct sunlight for 30–60 minutes with the gills facing up — it’s like giving them their own sunbath!

NUTRITION THAT COMPLEMENTS YOUR IV DRIP

You just got a dose of vitamins, minerals, amino acids and trace elements from your drip – here’s how to support that with food:

  • Vitamin C –  Eat citrus, guava, berries and broccoli.

PLUS add extra immune boosting nutrients to complement the drip:

  • Zinc – eat seeds, legumes and whole grains.
  • B-vitamins – found in oats, eggs, dairy and leafy greens.
  • Glutathione precursors – eat asparagus, avocado, spinach and garlic.

Build IV synergy onto your plate: Roast chicken + steamed broccoli + brown rice + drizzle of olive oil + sprinkle of pumpkin seeds

5 Daily Habits That Strengthen Immunity

  1. Sleep 7–9 hours: Quality rest allows your immune system to reset and repair
  2. Stay hydrated: Fluids flush out toxins and keep your mucous membranes healthy
  3. Manage stress: High cortisol levels weaken immune response
  4. Move your body: Daily movement improves circulation of immune cells
  5. Soak up some sun: 10–15 minutes helps top up your vitamin D stores

Bonus tip: Combine these habits with a nutrient-dense diet and the right IV infusion, and you’ve got a powerful immune foundation.

Have a look at these IMMUNE BOOSTING RECIPES:

Q and A

ASK THE DIETITIAN: CAN YOU BOOST IMMUNITY OVERNIGHT

Sadly, no. But when you feel something coming on, here’s what helps:

  • Hydrate (yes, +get that rehydration IV and drink plenty of water!)
  • Add ginger + lemon to hot water
  • Prioritize protein at every meal
  • Get 8 hours of sleep
  • Avoid sugar (especially liquid sugar)

Eat to Strengthen, Protect & Restore

Top Tip: Build your immune-boosting meals using at least 1 vitamin C source + 1 protein + 1 anti-inflammatory or antioxidant-rich food at each meal.