With cold and flu season on its way, many of us are looking for ways to stay fit and healthy, which includes giving a little bit more attention to our immune system! The great thing is there is lots we can do to help support our immune system, carry on reading to find out more!
Grapefruit, Oranges, Lemons and Limes are all high in vitamin C. Vitamin C is great for building your immune system and increasing production of white blood cells which are key to fighting infections!
Peppers, Broccoli and Spinach
Red bell peppers contain almost 3 times as much vitamin C as an Orange! Peppers are also high in Beta Carotene which your body converts into vitamin A which is known as an anti-inflammation vitamin because of its critical role in enhancing immune function.
Broccoli is jam packed with vitamins and minerals such as vitamins A, C and E as well as fibre and many antioxidants. The key to getting the most out of it is to cook it as little as possible!
Spinach is rich in vitamin C and Beta Carotene, the perfect combination for infection-fighting!
Garlic, Ginger and Turmeric
Garlic – Early civilisations recognised Garlic’s value in fighting infections, it’s immune-boosting properties come from a heavy concentration of sulfur-containing compounds.
Ginger is renowned for decreasing inflammation such as a sore throat and for reducing nausea.
Turmeric – The yellow bitter spice has been used for centuries for treating anti-inflammatory related issues such as osteoarthritis and rheumatoid arthritis. As well as this, curcumin, which gives Turmeric its distinctive colour can help decrease exercise related muscle fatigue and damage.
Echinacea is a popular herbal remedy, linked to many health benefits, such as reduced inflammation, improved immunity and lower blood sugar levels. It can usually can be found in your local health store.
A good night’s rest may be your best friend during cold and flu season! During sleep, your immune system releases proteins called cytokines, some of which help promote sleep.
Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress. Sleep deprivation can decrease production of these protective cytokines, so make sure you are well rested!
Smoothies! – Foodie Crush (www.foodiecrush.com)
This healthy and creamy immune-boosting green smoothie by Foodie Crush, made with almond milk is naturally sweetened with frozen fruit and packed with vitamins and antioxidants to help keep colds at bay.
- 1cup roughly chopped spinach and kale, packed tightly
- 1 1/2cups Almond Milk
- 1 1/2cupsfrozen mix of mango, pineapple, and kiwi chunks
- 1/2teaspoonfreshly grated ginger
- 1/2lemon, juiced