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This soup could help boost your immune system


Are you a regular cold or flu victim? Flu season is around the corner, but you do not have to suffer! Don’t wait to get a cold, prepare yourself and stock up on all the healing foods and supplements to nip it in the bud! Read below to get the recipe for this tasty immune-boosting soup & benefits of ingredients chosen.

This sweet potato and carrot soup more than just a soup, it’s a broth as well, packed with tons of healing and boosting ingredients like turmeric, mushrooms and coconut oil for a hearty, feel-good meal for when you’re not feeling up!


  • 3 carrots, peeled and chopped
  • 1 medium leek, peeled and chopped (white and pale green parts only)
  • 2 medium or 1 large sweet potatoes unpeeled and chopped
  • 8 ounces white mushrooms, stems removed and quartered
  • 1 medium lemon (for juice)
  • 2 to 3-inch piece peeled fresh ginger
  • 2 to 3 tablespoons coconut oil
  • 1 tablespoon ground turmeric
  • 1 tablespoon ground black pepper
  • Salt, to taste; add before, during, or after simmering
  • Approximately 3 litres of water


  • In a large stockpot, combine all ingredients.
  • Fill a pot with water, about 3 litres, leaving about 1-inch headspace
  • Simmer covered over medium heat for about 1 hour. Taste soup and based on your preference for ginger intensity, remove the piece of ginger and discard.
  • Simmer the soup for about 90 or until all vegetables are soft. During simmering, if broth level looks low or is reducing too much, add a few additional cups of water, as needed.
  • Serve immediately. I drain about 2 quarts worth of broth, and the rest is vegetable soup.
  • Soup will keep airtight in the refrigerator for up to 1 week.

Approximately 60% of our immune system and more than 80% of the immunoglobulin-producing cells (which helps us fighting bacteria and viruses off) are located is in the gut mucosa, so gut health is extremely important in improving immunity.

Sweet Potatoes are a good source of vitamin B6, vitamin C, iron and magnesium – a relaxation mineral. It is high in vitamin D, essential for the immune system. Both vitamin and hormone, it is primarily made in our bodies from sunlight. However, during autumn and winter, less sunlight means depleted levels of vitamin D, resulting in Seasonal Affective Disorder (SAD).

Carrots, rich in beta-carotene which is converted into vitamin A in the liver is essential for flushing out toxins.

Leeks contain phytochemicals and enhance the absorption of vitamin C, improving immunity and reducing inflammation. Also high in vitamin C are lemons, which have antibacterial and antiviral properties. A natural diuretic means toxins are easily removed.

Coconut oil contains lauric acid which is known to kill bacteria, viruses and fungi; not only does having coconut oil starve off infections, it can also regulate metabolism and aid in digestion which tends to become impaired when under colds or cases of the flu.

Turmeric is a natural antiseptic, antibacterial spice, commonly used in cooking. It is an ancient remedy known for its anti-inflammatory properties and was previously used as a natural painkiller and a natural liver detoxifier.

Lastly, ginger reduces symptoms associated with vomiting, nausea, dizziness and cold sweats, with it’s anti-inflammatory, anti-viral, antibacterial and antimicrobial properties.

It may be a good idea to also start taking probiotics, or eating probiotic-rich foods; by increasing levels of beneficial bacteria in the gut, it will be easier for your body to prevent infections from spreading. Beneficial bacteria protect the lining in your intestine and increase the ability of nutrients (like the ones in the soup/broth). Probiotic-rich foods include kefir, kimchi, sauerkraut, yoghurt, miso, pickles and sourdough bread.

Don’t get bunged down with a cold or flu this winter, speak to one of our Nutritionists or Functional Medicine Practitioners to find out what foods you can eat more of and what lifestyle changes you can make to boost your immune system this season!

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This article was written by our team of specialist therapists at Perfect Balance Clinic. If you would like more specific advice about how our team can help you with this condition or symptoms you may be having, please complete the contact form below and one of the team will get back to you shortly.

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