Cold and flu season is well and truly upon us, and if you’re a smoker then you’re much more likely to catch the dreaded cold, as smoking weakens your immune system. If you’re on a mission to avoid the flu this year (aren’t we all), then you might want to think about revamping your dinner menu with these foods that can help to boost your immune system.
Broccoli
Supercharged with vitamins and minerals, and packed with fibre and antioxidants – broccoli is one of the healthiest vegetables you can put on your plate. We like getting this green in with our salmon and broccoli pasta that’s on the table in less than half an hour.
Spinach
We now understand why getting our greens in is so important. This leafy green is packed full of antioxidants and beta-carotene (a plant pigment that gives vegetables their colour and turns into vitamin A) which both increase the infection-fighting ability of our immune systems.
Garlic
It may be smelly, but garlic’s superfood properties make it great for your immune system and to fight infections. Garlic can be used in everyday cooking and works great in curries, stirfrys and soups to warm you up on a chilly Autumns eve.
Citrus fruits
Load up on oranges because you’re going to need them! Most citrus fruits are high in vitamin C which are thought to increase the production of white blood cells which are key to fighting infections. Did you know that there is a recommended daily amount of vitamin C? Adults aged between 19-64 need at least 40mg a day. As well as oranges, there’s a whole host of citrus fruits to choose from to get your vits in such as: grapefruit, clementines, lemons and limes.
Papaya
Looking for some more ways to up your vitamin C intake? Look no further. One small papaya can contain 100% of the daily recommended amount of vitamin C. They’re also a great source of potassium, magnesium and folate which all have benefits for your overall health.
Greek yogurt
Greek yogurt contains live and active cultures that may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than those flavoured and often loaded with sugar. To satisfy your sweet tooth, you can sweeten plain yogurt yourself with a drizzle of honey and loading up on an assortment of fruits.
May the best immune system win!
