This week Private Natural Chef, Nutritional Therapist, Naturopath and Iridologist, Olivier Sanchez talks us through his tips on boosting immune health and gives us a delicious recipe for an immune-boosting Beetroot, Carrot, Celery and Ginger Juice.


Many studies suggest that optimal nutrition (using fibre-rich nutrient-dense foods), optimal liver detoxification and unimpeded elimination channels are factors that can help to keep your body’s defences in order.

A strong immune system is the best natural defence against viruses and bacteria. It all starts in the mouth (the oral microbiome) right through to the gut microbiome and gut immune cells which are like little soldiers that are in charge of protecting the body from pathogens and foreign molecules.

It is important to remember that immunity can be negatively impacted by chronic stress and anxiety, chronic lack of sleep, food intolerances and any inflammation occurring in the body.

So what positive steps can we take to help boost our immune health?

Vitamin C and D in particular, along with most vitamins are essential to support the immune system, as well as most minerals, including calcium, magnesium, potassium, zinc and selenium.  Vitamin and mineral deficiencies are known to lead to a tsunami of free radicals that the body is overwhelmingly unable to fight, and disease therefore becomes far more likely.

Drinking plenty of water and ingesting enough fibre (the recommended intake is around 30 grams per day, but more is always best) can provide sufficient support for your body’s detoxification processes and help to eliminate waste. Getting plenty of sleep and physical activity is also important in supporting this process as long as it raises your blood pressure and makes you sweat as a lack of movement restricts the flow of lymph (the fluid containing immune cells) and can prevent waste from being adequately eliminated.

Mental wellbeing also plays a key role in immune health.  Mindfulness for example can help you become more aware of your thoughts and to identify patterns in how you view and react to the world.  If, for example, you think you are in ‘danger’, you feel stressed and anxious and you may feel less inclined to exercise and eat healthier food. Immune function is also put on hold as one of the body’s natural responses to stress.

A morning juice or smoothie is ideal to bring raw and unaltered nutrients to support all of the body’s functions and particularly the immune system. It’s important to include all the fibre to support detoxification so use a blender rather than passing the juice through a strainer.

This Beetroot, Celery, Carrot and Ginger juice is packed with essential nutrients necessary for liver detoxification, and is also full of fibre.

Ingredients (use organic as much as possible)
– Serves 1 Large Glass

3 celery sticks
1 medium-size carrot
1 beetroot
1 thumb-sized piece fresh ginger
1 garlic clove
Juice of half a lemon
1 scoop of raw protein powder
1 Tsp Chlorella
1 Tsp Maca Powder
1 Tsp Powdered Pink Grapefruit and Lemon Rind

Place everything in the blender. Drink immediately.

Add greens (e.g. Kale, broccoli sprouts, etc.) to pack even more sulphur-rich and folate molecules to assist the liver and methylation processes.



Executive and Private Chef, Ambassador of Naturopathic Cuisine, Nutritional Therapist, Registered Naturopath and Iridologist, Lecturer and Cooking Teacher, and an Internationally Published Writer.

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