Last updated on 5 January 2026 by Brisbane Livewell Clinic Editorial Team
If you want to build your Immune System, the best way to do it is naturally with foods that are nutrient-rich. Nourishing your body with foods that are full of vitamins, minerals, and antioxidants will help build and keep your immune system strong. This Green Papaya Salad is the perfect meal to build your immune system.
Learn about Papaya – stacked with Vitamin C to build your Immunity
Vitamin C is quite a popular choice for many people to turn to when they start feeling a little under the weather. Citrus fruits (particularly oranges) are generally associated with vitamin C. However, other fruits, such as Papaya, are loaded with immune-boosting vitamin also. You will, in fact, find roughly 224% of the recommended daily intake of vitamin C in a single papaya.
This amazing fruit is also bursting with plenty of other vitamins and minerals such as B vitamins, potassium and folate, all of which will help boost your overall health and well-being.
There are many different varieties of papaya, and you will find it is also a very versatile fruit. Cut it up fresh and enjoy on its own with a squeeze of lime juice or perhaps try it in a delicious salad like this one to really take it to the next level. Whichever way you like it, enjoy every bite knowing it will be doing wonders for your health.
Key Ways to Enhance Your Immune System for the Cold and Flu Season
Nutrient-Rich Diet
Focus on a diet rich in nutrient-dense foods including lean proteins, beneficial fats, complex carbohydrates, fermented foods, and superfoods to optimise wellness.
Lifestyle Factors
Maintain adequate levels of Vitamin D by spending time in the early morning sun, engage in regular exercise (30 minutes, three times a week), and ensure 6-8 hours of sleep per night to support your immune system.
Natural Remedies
Keep a stock of Zinc, Olive Leaf, Echinacea, Oregano, Andrographis, Garlic, Ginger, Lemon, Honey (especially Manuka), and Vitamin C from natural sources like acerola berries and rosehips to help prevent and manage colds and flu.
Additional Tips
Ensure proper rest, manage stress through meditation or gentle yoga, wear warm clothing, use essential oils to purify the air, maintain hygiene by washing hands regularly, and avoid sharing personal items.
Want to learn more? We have these Blogs that may also interest you. Click HERE or HERE or HERE
Green Papaya Salad
This fresh, flavourful salad is full of vitamins and minerals that will help build your immunity this flu season.
- 2 Cup Green papaya (shredded or cut into thin strips)
- 250 grams Green beans (julienned)
- 3 Garlic cloves (minced)
- 3 Dried red chilies (chopped)
- 1 Tbsp Coconut sugar
- 3 Tbsp Tamari sauce
- 3 Tbsp Lime juice (freshly squeezed)
- 8 Cherry tomatoes (cut in half)
- 5 Tbsp Peanuts (roasted and chopped)
- 4 Tbsp Coriander leaves (chopped)
- In layers, arrange the papaya and green beans.
- In a small bowl, mix together the garlic, chillies, coconut sugar, tamari and freshly squeezed lime juice.
- Just before serving, pour the dressing over the salad & garnish with the cut cherry tomatoes, peanuts and coriander.
