Foods to boost cold and flu immunity
Like the most unwelcome visitors, they come around faithfully every year and often overstay their welcome.
Yep, we’re talking about the pesky cold and annoying flu.
The flu is a troublesome virus that can make you feel really unwell. It can very quickly spread from person to person. A cold is also super easy to catch but is usually less intense than the flu.
Flu versus cold:
- Both the flu and a cold can make you sneeze and have a runny or stuffy nose. But with the flu, you might not sneeze as much as you do with a cold.
- When the flu is around, it often brings extra visitors, like a high fever and chills. One minute you can’t have enough blankets and the next, you need an ice bath.
- The flu can make your body ache all over as if you've just run a marathon. It can also make you feel really exhausted.
- The flu often appears as a surprise attack. You might feel perfectly fine, and the next minute, you're hit with a wave of achy symptoms.
The importance of a strong immune system
Imagine your body as a shield, protecting you from cold and flu germs. To make your shield stronger, you need the right kind of fuel, just like a car needs good fuel to run well. This is where food plays such a vital role. Almost every food, in its natural state, has health benefits.
Let’s take a look at immunity-strengtheners so you’re ready for any unwelcome cold and flu visitors.
- Oranges, lemons and grapefruits are superfruits. They contain Vitamin C which is a great cold and flu-fighter.
- Strawberries, blueberries and raspberries are also superhero fruits, as they have powerful nutrients. Berries are rich in various antioxidants, including anthocyanins, flavanols and ellagic acid. These antioxidants help neutralise harmful free radicals and reduce oxidative stress, which can weaken the immune system.
- A smelly but powerful immunity-helper: garlic is like a tiny ninja fighting against the bad germs. Thanks to its antimicrobial and immune-boosting properties, garlic is great for immune health.
- Speaking of tiny but mighty: ginger is known for its immune-boosting effects, thanks to its antioxidant and anti-inflammatory properties. It may help enhance immune function and reduce the risk of infections.
- Did you know that yoghurt can also boost your immunity? It’s all thanks to its probiotic content. Probiotics are helpful bacteria that support a healthy gut microbiome, which plays a significant role in immune function.
- Nuts and seeds are fantastic helpers. They contain vitamins and good fats that contribute to the health of your immune system. Add almonds, walnuts, sunflower seeds and flaxseeds to your diet.
Don’t forget!
Leafy greens (spinach, kale, broccoli) are the gold standards of health. Add these veggies to your daily diet. But remember, it's not just about specific foods. You also need to drink lots of water, get enough sleep, manage stress and practise excellent hygiene to remain in good health all-year round.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.