From Jennifer May, renowned nutritionist, author and wellness speaker

With the current global health crisis and flu season looming, ensuring optimum health and wellness for the whole community has never been more important. A strong immune system is the best defence against illness, so Califia Farms has teamed up with nutritionist Jennifer May for ways to help us get through this together.

According to Jennifer, a healthy diet (along with good sleep and regular exercise) is the number one way to boost immunity. Here are 5 of her tips to increase your wellness today and keep you fighting fit.

  1. Eat your fresh fruits and veggies 

Fresh fruits and vegetables are the richest source of vitamins, minerals and antioxidants, providing key nutrients such as Zinc, Vitamin C, Betacarotene and Vitamin E. These nutrients help to ensure steady production of white blood cells and other natural defence processes. A daily breakfast smoothie (see recipe below) full of leafy greens and almond milk is an easy way to sneak in more veggies.

  1. Keep your junk and sugar low – but don’t go sugar free 

A 1970s study determined that our white blood cells experience post-sugar fatigue for several hours after consumption prompting advice to reduce sugars in order to improve innate immunity. However, further studies indicate we need glucose to fight viral infections. So, what’s the answer? Reduce processed sugars and maintain a good intake of fresh fruits. Califia Farms’ plant milks and cold brew coffees have low to no sugar which can help long-term. Also don’t shy away from carbs such as pumpkin, sweet potato and oats.

  1. Eat your protein

A regular intake of healthy protein ensures adequate serotonin (makes you calm) and melatonin (helps you sleep) levels which greatly assist immunity. Aim for at least 100g of protein each meal such as tofu, lentils, chickpeas, quinoa and almonds. 

  1. Ditch cow’s milk in favour of plant-based milks

Most dairy products can increase inflammation, digestive distress and heart disease risk, but plant-based milks such as Califia Farms Unsweetened Almond Milk offer a great, varied selection of minerals and vitamins including calcium, Vitamin E, manganese and magnesium. Almonds are also a great source of antioxidants (which improve hormonal balance, reduce cancer risk and lower cholesterol) and plant tannins (they reduce harmful bacteria in the gut and increase healthy gut bugs). 

  1. Eat medicinal foods

Many foods have high health benefits such as citrus fruits, pomegranate, turmeric, ginger, green tea, plus garlic and mushrooms which both boost white blood cell production. Garlic is also a natural antiviral and antibiotic, can help bring down a fever and relieve congestion.

So, kick-start your wellness defence journey today starting with Califia Farms! Their range of plant milks and cold brew coffees are available nationally at selected retail and independent supermarkets.


Jennifer May’s breakfast smoothie


1 handful of rocket

2 ripe kiwi fruits

¼ avocado

2-3 cups of Califia Farms Unsweetened Almond Milk

1 tbsp hemp seeds or pumpkin seeds

2 tsp raw cacao or organic cocoa powder

1 tsp of organic honey (or manuka if you have it – which heals stomach ulcers)

1 pinch of ground chili (for improved heart health)



Blend all ingredients and serve.


About Jennifer May

Jennifer May is a Nutritionist, author and health speaker based in Sydney CBD. Jennifer is the Director of Food Intolerance Australia and Sydney City Nutritionist where she works both with patients directly and supporting large organisations in their corporate wellbeing initiatives. In her spare time, Jennifer also mentors students and new graduates of Nutrition and Dietetics and volunteers her time for numerous charities. Follow Jennifer on @sydneycitynutritionist and @foodintoleranceaustralia or check out her book Pure Health and Happiness.


About Califia Farms

Inspired by Queen Califia, the mythical namesake of the state of California, Los Angeles-based Califia Farms was founded in 2010 and has become one of the fastest-growing natural beverage companies in the U.S. Renowned for its artfully packaged and disruptive curvy bottles, Califia Farms makes a wide assortment of plant-based beverages including delicious plant milks and ready-to-drink cold brew coffee. Califia Farms is on the pursuit to return food to its original nourishing purpose by applying creativity and innovation to make plant-based beverages that are both good-for-the-world and just plain good to drink.

For more details on Califia Farms and recipe inspiration visit: or head to @califiafarms / #califiafarmsau


You may also like to read:

Taking Responsibility for Better Health

Foods that Boost Immunity