Support Your Immune

System Naturally
A holistic approach to boosting your
body's natural defences.

E B O O K
 CONTENTS

SUPPORT YOUR IMMUNE KEY INGREDIENTS FOR IMMUNE

01 THE IMMUNE SYSTEM 04 SYSTEM 05 FUNCTION

LIFESTYLE TIPS FOR IMMUNE SEAWEED SUPPLEMENTS FOR

14-22 RECIPES 23 SYSTEM HEALTH 25 IMMUNE HEALTH

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The information in this eBook is general in nature to provide education and is not to replace specific practitioner advice for any given individual.
 WHAT AFFECTS OUR

YOUR Immune Function

Immune System So many things in our modern lifestyle affect our immune function,
for example:

Stress hormones produced in response to chronic (ongoing)

stress weaken the immune system, making you more
susceptible to infections, increasing systemic inflammation and
The immune system is a complex network of cells, the chance of activating any latent viruses that lay dormant
tissues and organs that work together to defend within your cells (for example, herpes simplex virus and Epstein–
the body against harmful substances and Barr virus).[1]

pathogens. When functioning correctly, the

A diet lacking nutrients. Adequate nutrition is required for all
immune system can identify and eliminate these
cells to function optimally, including the cells in the immune
invaders, protecting us from infections and system.[2]
diseases. However, our immune response tends to
dwindle as the temperature decreases, making Alcohol consumption has been shown to reduce our immune
some of us more vulnerable to illnesses during function.[3]

the cooler months.

Reduction in the quality and quantity of sleep also affects
immune health.

Some medications, such as Immunosuppressants.[4]

In today's fast-paced world, where stress and toxicity take a toll on

our bodies, robust immune function is crucial for maintaining
optimal health and wellbeing. Fortunately, you can reinforce your
body's natural defences to reduce the frequency and severity of
illness that comes your way and help keep yourself healthy
throughout winter (and all year round).

Support Your Immune System Naturally - eBook 1 2

 WHAT HAPPENS IN THE IMMUNE SYSTEM WHAT TO DO TO

When You Are Support Your

Unwell Immune System
When you catch a cold, viruses Support your immune system by incorporating foods and
attach themselves to the cells supplements that boost your immune function and reduce
in your nasal passages and the severity and frequency of colds and flus.
sinuses, causing them to
replicate. It takes a couple of A note on cold and flu tablets: Over-the-counter cold and flu
days for your immune system medications consist of a single drug targeting a particular
to respond. This response symptom or a combination of medications to give multi-
involves the release of small symptom relief. For example, decongestants to address
signaling proteins that control stuffiness, as well as an analgesic to reduce pain and fever.
inflammation, allowing white However, none of these medications support your body's
blood cells to begin the fight immune function and your natural defences.
against the virus or bacteria.
Fortunately, you can This can lead to inflammation The following ingredients, vitamins and minerals are all
reinforce your body's and fluid build-up, causing a evidence-based to implement into your diet and lifestyle to

natural defences to runny nose and cough. reduce the incidences of infections. When sick, these

reduce the frequency Interestingly, despite the practices can be continued alongside medications or alone to

and severity of illness discomfort, colds and viruses support your immune function.

that comes your way do not directly damage cells;

to help keep yourself rather, the symptoms are a

healthy throughout result of your body's immune

winter (and all year response.

round).

Support Your Immune System Naturally - eBook 3 4

Nutrient-rich Foods for a
Strong
Immune System

A healthy and balanced diet is

essential for maintaining overall
good health. Including a mix of
colourful fruits and vegetables,
whole grains and lean protein
sources in your meals is crucial
for providing the nutrients your
body needs to fight illnesses
and diseases. A few key
ingredients exist in nature that
fundamentally support your
immune system.

Support Your Immune System Naturally - eBook 5 Support Your Immune System Naturally - eBook 6
Key Ingredients 2. Thyme (Thymus vulgaris) is a perennial

for Immune plant from the Lamiaceae family, studied

centuries and native to the Mediterranean region.
for

Function [11]
Actions: antioxidant and anti-inflammatory actions.
Thyme has also long been known for its antiviral,
antibacterial, antifungal and antiseptic activities.

1. Garlic (Allium sativum L.)

[12]
How to use: include it in the recipe below for
is a member of the Amaryllidaceae making homemade honey cough syrup. Thyme can
family that is grown all over the world be made into tea or increase intake by adding it to
and used for its culinary and wide- your favourite winter recipes (see Sara’s risotto
ranging health benefits. In 1550 B.C., recipe below).
antibiotics and medications used today
were not available, so garlic was used 3. Ginger
(Zingiber officinale) is a flowering
for medicinal purposes in different
epidemics, such as typhus, dysentery, plant. Its rhizome or ginger root has been used for

cholera and influenza.[5] thousands of years for the treatment of numerous

Actions: antioxidant, anti- ailments, such as colds, nausea, arthritis, migraines

inflammatory, inhibitory effects against and hypertension. The therapeutic properties of
pathogenic viruses[6], bacteria[7], ginger have been extensively reviewed.[13]
yeast[8], and fungi[9]; and glucose and Actions: antioxidant, antiemetic (antinausea)[14],
cholesterol-lowering properties.[10] antimicrobial[15]
How to use: used medically, it is best How to use: raw ginger can be made into tea, buy
raw. It loses its potency after drying or it crystallised for anti-nausea support, include it in
cooking. Peel the raw clove and suck
the recipe below for making homemade honey
on it whole if experiencing a sore
cough syrup, or increase intake when cooking Asian
throat. Garlic is included in the recipe
cuisine such as the beef pho-inspired soup recipe
below for making medicinal
below.
homemade honey cough syrup.

Support Your Immune System Naturally - eBook 6

7 Support Your Immune System Naturally - eBook 8
 5. Zinc Zinc stands out as a cornerstone mineral
in supporting immune function and overall health. With its
involvement in over 300 enzymes, zinc plays a pivotal role
in regulating gene expression, cell growth and division,
which is particularly crucial for a robust immune system.
[17] Its main role in the immune system is aiding in the
development and activation of immune cells, effectively

4. Vitamin C helping the

pathogens.[18]
body fight off infections, viruses and

Also known as L-ascorbic acid, it is a water-soluble vitamin

that is naturally present in some foods, added to others, and One in every five individuals worldwide suffers from
available as a dietary supplement. Unlike most animals, zinc deficiency.[19]
humans don’t synthesize vitamin C in our bodies, so it is
essential to get it from our diet or supplements. By identifying the pivotal role of zinc in immune function
and overall wellbeing, you can eat zinc-containing foods
Vitamin C has several crucial roles in the body. It is necessary and supplement where necessary to mitigate deficiency
for maintaining a healthy immune system and immune risks and promote optimal health.
defence, supporting various cellular functions of both the
innate and adaptive immune system, such as stimulating the Foods High in Zinc: The richest food sources of zinc
production and function of white blood cells. include meat, fish and seafood. Oysters contain more zinc
per serving than any other food. Eggs, dairy products,
Vitamin C deficiency can result in impaired immunity and beans and nuts also contain zinc.[20] Including these foods
higher susceptibility to infections. Ensuring adequate daily in your diet helps to ensure an adequate intake of zinc.
intake of vitamin C can have a preventative effect.[16]

Foods High in Vitamin C:

Fruit: blackcurrants, grapefruit, guava, kiwifruit, lemon,
mandarins, oranges, strawberries
Vegetables: broccoli, Brussels sprouts, cabbage, capsicum,
cauliflower, Chinese cabbage, kale, tomatoes

Support Your Immune System Naturally - eBook 9 10

 6. Seaweed
Seaweed, containing fucoidan, is a valuable ingredient that
can help to boost the immune system. Fucoidan has
demonstrated anti-inflammatory and pro-immune
responses.[21] Fucoidan-rich seaweed can be incorporated
into the diet in its most potent form through supplements.

However, not all fucoidan supplements or seaweed

products are created equal. To ensure you use a high-
quality product, look for a reputable brand that sources
fucoidan from wild-grown, sustainably harvested, certified
organic sources. Click here to learn more about choosing a
high quality natural health supplement. Also, consult a
healthcare professional to determine if seaweed,
containing fucoidan, is suitable for your health needs.

What Exactly Is Fucoidan?

Fucoidan naturally occurs in certain types of seaweed; it is

a substance found in species such as Undaria pinnatifida
and serves to protect the plant from environmental
stresses and pathogens. Its potential to provide health
benefits has gained considerable attention in recent years,
with an increasing number of studies demonstrating the
therapeutic benefits of fucoidan in human health.

11 Support Your Immune System Naturally - eBook 12

 Immune
Nourishing
Recipes
· Bone Broth
A note for the very unwell
· Homemade Honey Cough Syrup
Always seek professional support if you
feel you cannot manage your cold or flu
· Beef Pho-inspired Soup

symptoms for yourself or for someone else · Sara’s Risotto

in a vulnerable population group, such as
the elderly or a person suffering from
chronic illness. The information in this
eBook is for general use only. It is not
prescriptive in any way. The information in
this eBook is general in nature and aims to
provide education. It should not replace
specific practitioner advice for any given
individual with cold or flu symptoms.

13 Support Your Immune System Naturally - eBook 14

 B O N E B R O T H B O N E B R O T H
Bone broth is packed full of healing nutrients, making it a
great way to support your body as you recover from illness.

INGREDIENTS:
· 1-2 chicken frames (can use the frame from roast chicken)
· 500g chicken necks (or other gelatinous cuts such as chicken feet)
· 2 carrots chopped
· 2 sticks of celery chopped
· 1 brown onion chopped
· Black peppercorns
· One or a combination of parsley, thyme, sage or bay leaves
· 2 tbsp apple cider vinegar

INSTRUCTIONS:
Combine all ingredients in a large pot and add enough filtered water to just cover
them, filling the pot to about 3/4 full.

Cover the pot with a lid and bring it to a boil. Then, reduce the heat to low and let it
simmer.

Partially uncover the pot and simmer gently for 5-6 hours until the broth reduces
by nearly half. Adjust the heat if needed to maintain a gentle simmer. If the
reduction is too rapid, add more water to extend the cooking time to at least 6
hours.

Alternatively, you can keep the lid on throughout the cooking process for a slower
cook. This method will take approximately 12 hours and reduce the broth by about
1/3. If using a slow cooker, keep the lid on and cook on low heat for 12-24 hours.

Once the broth is ready, remove it from the heat.

Transfer large bones to a separate bowl and strain the liquid through a fine sieve
into another large bowl or saucepan. Allow the broth to cool slightly before
transferring it to containers. This can be used straight away or frozen in large
containers, jars or ice cube trays for later use.

NOTES: Have some in the freezer to defrost if you get sick.

Save vegetable scraps (such as onion peel, cabbage core and carrot ends) in the
freezer for the day you make your broth. They can give your broth a nutrient kick.

15 Support Your Immune System Naturally - eBook 16

 H O M E M A D E H O N E Y
C O U G H S Y R U P
This soothing remedy can be made in preparation for winter and
stored for months to provide comfort during the colder seasons.

INGREDIENTS:
· 1 large onion, thinly sliced
· Good quality raw honey (enough to cover sliced onions)
Optional additions:
· 1 tsp minced or grated ginger
· 1 tsp minced or grated garlic
· 1 tsp thyme leaves
· 1 tbsp grated lemon rind
To store:
· Sterilised glass jar

METHOD 1:
Add the finely sliced onion to a saucepan and pour enough honey over them to
cover. If you’re including any of the optional extra ingredients, you can add them at
this point too.
Heat the mixture on the stove over the lowest heat possible for about 30 minutes.
The honey should become warm, runny and infused with the aroma of onion but
not overly browned.
Pour the warmed honey and onions into a glass jar. Seal tightly and store in the
fridge for about 6 months.

METHOD 2:
Place raw onion and optional extra ingredients in the sterilised jar and cover with
honey. Allow it to sit for 24 hours, out of direct sunlight, until the honey becomes
liquid.
Strain the liquid into a clean jar. Alternatively, you can leave the plant matter in the
jar and consume it as well.
Store your cough syrup in the fridge.

Use when needed straight from the jar off a spoon or mix into a warm tea. Both
methods yield a therapeutic and enjoyable syrup to soothe winter coughs and
throat tickles.

17 18
 B E E F P H O - B E E F P H O -
I N S P I R E D S O U P I N S P I R E D S O U P
This soup is full of essential nutrients, thanks to its bone broth base and
added spices, making it the ideal nourishing meal while convalescing.

INGREDIENTS: SERVES 4
· 2L of broth (see above for bone broth recipe)
Use frozen or fresh bone broth; alternatively, you can use a
store-bought concentrate and follow the label on the packaging.
· 6 whole cloves
· 3 star anise
· 1 stick cinnamon
· 1 teaspoon fennel seeds
· 1 teaspoon coriander seeds
· 1 teaspoon black peppercorns
· 1 piece of fresh ginger (peeled)
· 3 tablespoons fish sauce
· 450g rice noodles (fresh or dry)
· 250g thinly sliced raw beef (such as the eye of round or sirloin),
leftover brisket or pulled meat.
Toppings:
· Bean sprouts, lime wedges, thinly sliced fresh chilli and coriander

INSTRUCTIONS:
Prepare your bone broth or broth concentrate by boiling it in a large pot.

Toast all spices to bring out the flavour, then add them to the pot along with the
fresh ginger and fish sauce. Bring to a simmer with the lid on. Once simmered
for about 30 minutes (until flavourful), remove spices and fresh ginger from the
broth using a slotted spoon or a strainer.

Cook your selected rice noodles as instructed on the packet.

Partially freeze the raw meat (about 30 minutes), then slice as thinly as possible.
You could also buy thinly sliced.

Add raw meat to the drained cooked noodles in individual bowls. Ladle over
boiling soup; this will cook the slices of meat to a medium rare. Lightly pan-sear
the meat before completing the step above if you prefer well done.

19 Support Your Immune System Naturally - eBook 20

Serve with topping options.
 S A R A ’ S R I S O T T O S A R A ’ S R I S O T T O
Warm, hearty and healing comfort food with benefits
INSTRUCTIONS:
for your immune system.
For the crispy shallots:
Pour a drizzle of oil into a small pan and add the sliced shallots. Let cook for
INGREDIENTS: SERVES 4
about 10-12 minutes, or until they've turned golden brown. Stir frequently
For the crispy fried shallots:
and keep an eye on them so they don't burn. Remove them from the pan
· 3-4 shallots, sliced into medium-sized slices* and let them drain on a paper towel lined plate.
· Olive oil, for frying
· Pinch of salt For the risotto:
For the risotto: 1. Pour the bone broth (or stock) into a saucepan and set over low heat to
· 2 tbsp butter warm up.
· 250 grams mushrooms, sliced 2. Add the butter to a large skillet over medium-high heat. Add the
· 2 clove garlic, minced mushrooms, garlic and onion, and a small pinch of salt, and cook for
· 1 onion about 4-5 minutes, or until the mushrooms have softened.
3. To the same pan, add the arborio rice and stir well. Let cook for a few
· 1 cup arborio rice
minutes, stirring occasionally, to toast the grains.
· ¾ cup white wine
4. Add the white wine and stir constantly until the liquid has almost
· 600ml bone broth (or a mix of bone broth and water, or
completely absorbed/evaporated.
chicken/vegetable stock) 5. Add the warm broth/stock to the pan. Let cook for approx. 25 minutes,
· 1 cup fresh or frozen peas stirring occasionally.**
· 2 tsp fresh thyme leaves, chopped 6. When you're almost out of broth, taste the rice for doneness. It should
· Fresh parsley, chopped (for garnish) have a tiny bit of chew left to it. If the rice is too chewy for your tastes,
· Salt and pepper, to taste add more broth or water. If not, then you're good to go.
7. In the last 5 minutes of cooking, add the peas and thyme. Season with
salt and pepper to taste.
8. Serve, and top with crispy shallots and fresh parsley.

NOTES:
*Be careful not to slice your shallots too thinly, or else they'll burn and turn
bitter. Try to slice them all as evenly as possible, so they cook and become
crisp at the same time.
** If you find your broth is taking a long time to absorb into the rice, turn the
heat up a little. If it's evaporating almost immediately, turn the heat down.

Enjoy!
21 Support Your Immune System Naturally - eBook 22
Lifestyle Tips
Ample & Quality Sleep
for Immune Adequate sleep is vitally important for the body's

Health recovery and rejuvenation. Sleep and the circadian

system exert a strong influence on immune function.
The lack of sufficient sleep can reduce our immune
cells and have a chronic low-grade inflammatory effect,
Manage Stress making us more susceptible to illness.[23] Aiming for a
minimum of 7-9 hours of sleep every night is advised to
To keep your immune system functioning at its best, it ensure optimal health and wellbeing.
can help to find ways to manage chronic stress in a
healthy manner. This can be accomplished through Sleep Hygiene: Sufficient and quality sleep is essential
various activities, such as regular exercise, practising for a healthy immune system. During sleep, the body
meditation or mindfulness techniques, or reaching out for produces immune cells that help combat infections.
support from trusted friends and family members. By Poor sleep (or lack of sleep) can impair immune
prioritising stress management, you can help ensure that function, so practising good sleep hygiene, such as
your body is better equipped to handle any potential sticking to a consistent sleep schedule and creating a

threats to your health and wellbeing. conducive sleep environment, can help.

5 Tips for Creating a Conducive Sleep Environment:

Exercise Regularly 1. Sleep in darkness: make the sleeping area as dark as

possible.
Exercise can improve immune function by stimulating 2. Keep temperatures cool to promote a comfortable

the production of immune cells and reducing sleeping environment.

inflammation. Regular exercise can boost and strengthen 3. Reduce noise: silence your phone to minimise
distractions and wear earplugs if needed.
your immune system. A recent study also suggests its
4. Declutter your bedroom before bed.
benefit in the response to viral infectious diseases.[22]
5. Avoid watching TV, reading or working in the
sleeping area to help prepare your mind for sleep.

Support Your Immune System Naturally - eBook 23 Support Your Immune System Naturally - eBook 24
Seaweed Supplements
for Immune Health By understanding the intricacies of immune
function and addressing diet and lifestyle
Passionate about bringing the benefits of organic fucoidan-
factors that can compromise it, you can take
containing seaweed to everyone around them, the mother-
charge of your health holistically and
daughter duo have enlisted experts in the field to bring you a
become more resilient to infections. While
product that provides the benefits of immunity, gut health and
skin support. these strategies offer general support,

Having lived close to the source and seen the benefits of fucoidan seeking professional guidance is paramount
firsthand, Sara and Olivia launched SeaQuo® in 2021 with the for managing severe symptoms or
intention of bringing fucoidan’s benefits to the rest of the world. underlying health conditions. With the
knowledge and tools provided in this eBook,
We believe in using the best possible high-purity ingredients. Our you can embark on a journey towards
SeaQuo® Immune supplement contains organic, fucoidan-rich optimal immune health and vitality.
Tasmanian Undaria pinnatifida seaweed. Our capsules contain
the pure seaweed spore (mekabu) powder, together with vitamin
C and zinc. With this powerful combination, SeaQuo® Immune is
specifically formulated to support:
Healthy immune system function.
Gastrointestinal system health.
Skin health, elasticity and hydration.
General health and wellbeing.

Brought to you by

Author Rachel Laidely

Natural Medicine practitioner
Bachelor of Health Science (Naturopathy)

25 26
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