‘Houston, we have a problem.’ It’s no surprise that our immune systems are down in winter. The cold, damp air outside, plus cooped up humans in overheated environments inside create the ideal setting for viruses and bacteria to spread.
There are so many over-the-counter remedies for traditional winter ailments, but did you know that your diet is one of the best ways to beat (and even prevent) illness? (Along with other things like getting at least seven hours’ sleep, the flu jab and washing your hands regularly). If you don’t already know what to eat to keep the bugs at bay, read on – as these simple tips can ward off even the ugliest immune system attackers.
Peppers and citrus
Vitamin C is a great vitamin to support your immune system and, because your body doesn’t store it, you need daily vitamin C for continued health.
Although most of us are familiar with citrus fruits being a great source of Vitamin C, did you know that ounce for ounce, bell peppers actually contain more Vitamin C than an orange?! But in general, with such a variety of food to choose from, it is easy to add a squeeze of this vitamin to any meal.
Blueberries
Blueberries contain flavonoids, a type of antioxidant that can help reduce damage to cells and boost your immune system. They are also a great source of vitamins, including Vitamin A & C, potassium, dietary fibre and manganese. So stock up your fridge with this little ball of goodness and either eat on their own or pair with other immune-boosting superfoods to make a delicious smoothie.
Garlic
Garlic is great for fighting infection and is a must-have for your health. It is also thought to lower blood pressure and slow down hardening of the arteries, so add it to your meals for a little zing and lots of immune-boosting goodness!
Green Tea
People have been using green tea as a type of natural medicine for thousands of years. Researchers believe that one of the reasons it is so good for you is because it contains a substance known as catwchin which is a powerful antioxidant that also helps maintain your immune system.
This month, try replacing your morning cup of coffee for a hot green tea with honey and lemon and get ready to reap the benefits.
Mushrooms
Mushrooms contain Vitamin D which can help keep your immune system strong. They also combat many diseases by providing important vitamins, minerals and enzymes. Varieties like maitake, reishi and shiitake are particularly good for staying healthy during cold and flu season.
Ginger
Many of us turn to ginger after getting sick because of its ability to help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses.
Every morning, and especially during the winter months, I make myself a drink of apple cider vinegar, honey, lemon and ginger (with turmeric when I can find the fresh root, because it has UH-MAZING anti-inflammatory properties in itself) plus some cooled-down, boiled water which seems to prevent me catching any nasty colds! *Read up on my separate Apple Cider Vinegar blog here
Almonds
Nuts, particularly almonds, contain many different types of nutrients, such as protein and vitamin E (a half-cup of almonds provides your daily recommended amount of vitamin E). Although Vitamin E isn’t as important to a strong immune system as Vitamin C, it is still needed to keep your immune system healthy (plus it’s fab for your skin!). Almonds also contain zinc, calcium, selenium, copper and magnesium and are richer in nutrients that any other nut.
Cruciferous Vegetables
Crucierferous vegetables include broccoli, kale, cabbage and Brussels sprouts - which are all packed full of vitamins A, C and E as well as antioxidants and fibre. They are healthiest when eaten raw or slightly cooked and a great immune system booster. Crunchy stir fry anyone?