To Quote two-time Nobel Prize recipient Dr. Linus Pauling, “You can trace every sickness, every disease, and every ailment to a nutritional deficiency.” To cure health ailments at the root of the problem, boost your immune system by eating a full spectrum of antioxidant rich foods on a regular basis. 

What do antioxidants do in my body?

Antioxidants can protect us from cell damage and minimizes the damage that rogue molecules produce in our cells to keep us healthy, keep us beautiful, glowing and free from ailments ranging from colds and flus to allergies!

How do I get antioxidants?

A full range of antioxidants need to work together in synergy, simply put, as a team! Your team should consist of a rainbow of colour of fruits and vegetables especially colours orange, red, purple, yellow, blue. Remember, we need more than just a high amount of one single antioxidant, like the traditional use of vitamin C. 

In fact, fruits, vegetables, whole grains and other whole foods feature a spectrum of antioxidants, including vitamins C and E, the trace minerals selenium and zinc, and a palette of important phytonutrients such as flavonoids and carotenoids. 

Here is a list of some of my favourites Antioxidants to combat allergies, keep the cold and flu season away, and build your immune system!

Antioxidant Vitamin C

Vitamin C that helps with the production of white blood cells which are believed to be essential in fighting infection (1).

Foods rich in Vitamin C: Berries, broccoli, Brussel sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mano, nectarine, orange, papaya, snow peas, sweet potato, strawberries, tomatoes, red, green and yellow peppers, oranges, lemons, limes, Meyer lemons (blend of orange and lemon). 

Fun tip: Red Peppers contain twice as much Vitamin C as citrus fruit and less sugar!

Antioxidant Beta-Carotene

Is a safe source of vitamin A, which is vital for good eye health and vision, a strong immune system, and healthy skin. 

Foods rich in Beta Carotene: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, watermelon.

Fun Tip: Beta-Carotene foods are usually recognized by their yellow or orange colour.

Antioxidant Vitamin E

Vitamin E is important in regulating and maintaining immune system function by reducing free radical damage and to slow the aging process of your cells. 

Vitamin E Rich Foods: Avocado, broccoli (lightly steamed), spinach (lightly steamed), chard, mustard, turnip greens, mangoes, almonds, hazelnuts, butternut squash, kiwi, olive oil, papaya, pumpkin, red peppers, and sunflower seeds. 

TIP: Vitamin E can be used topically and has been a beauty secret kept by many women. 

Antioxidant Flavonoid

Anti-oxidative, anti-inflammatory, anti-mutagenic and anti-carcinogenic properties.. (4).

Flavonoid Rich Foods: Onions, parsley, blueberries, bananas, dark chocolate and red wine.

Fun tip: two glasses of red wine per day is the French secret to getting flavonoids and a ‘mysteriously’ having a national lower heart related disease.

Antioxidant Carotenoids

The Physician Committee for Responsible Medicine suggest that this high antioxidant contains strong anti-cancer properties and it is also known to convert Vitamin A to promote beneficial eye health. Most studied carotenoids in eye health are beta-carotene, lycopene, lutein and zeaxanthin.

Carotenoid Rich Foods: Yams, kale, spinach, watermelon, cantaloupe, bell peppers, tomatoes, carrots, mangoes, oranges.

Tip: My personal favourite and the most beneficial in my life in managing post work out pain, is Astaxanthin

If you have taken all of your antioxidants and still become ill, check out this recipe:

Natural Cold and Flu Shot 

  • Juice of 6 fresh lemons
  • 1 bulb of garlic
  • 2 tsp or Ginger powder or 1 tsp of fresh
  • 2 Tbsp Manuka Honey
  • 3 cups of Pineapple juice (fresh is best)
  • ¼ tsp Cayenne Powder

Blend all ingredients in a glass jar with a lid. Take 1 cup up to 4 times per day until your symptoms have disappeared.

Support an antioxidant-rich diet with this hand-picked combination of supplements that can be shipped to your door via FullScript. Sign up for this online dispensary (for free) in order to access my hand-picked vitamin kits, including:

Super Immune Boost Kit


  1. The World’s Healthiest Foods, George Mateljan