Boost that immune system

08 Apr 2013

Cold and flu season will soon be upon us so why not fight it now? You’d be surprised by some of the foods that are excellent boosters and fighters for your immune system.

Vitamin C

Well this one seems obvious. However, what’s important to remember is that Vitamin C is found in plenty of fruits and vegetables naturally, so there’s sometimes no need to take a supplement. 

Vitamin C helps to produce white blood cells to fight infections and increases the level of interferon which prevents the entry of viruses.

Vitamin C is found naturally in oranges, guavas, strawberries, kiwi fruit, grapefruit and rockmelon. Interestingly, capsicums are also a terrific source, containing more of the vitamin than an orange.

Yoghurt

The probiotics in yoghurt help keep the intestinal tract free of disease-causing germs. In fact, a study from the University of Vienna has found that eating a small tub of yoghurt a day is more effective than digesting supplements in the form of pills. Just remember to check the ingredients as some yoghurts claim to have the health benefits when they really don’t.

Garlic

Garlic contains allicin, an active ingredient that fights infection and bacteria. Some studies even show that garlic can help with fighting colorectal and stomach cancer. Garlic increases the efficiency of antibody production and acts as an antioxidant.

It also prevents platelets from sticking together and clogging blood vessels making it a heart-friendly food.

Fish

Fish oil tablets are not just a ploy to get you popping more vitamins. Some fish are rich in omega-3 fats which reduce inflammation, increase airflow and protect your lungs from respiratory infections. However, there’s no need to take the tablets if you don’t want to, just make sure your diet includes a healthy dose of salmon, mackerel and herring. Also, selenium is present in some shellfish such as oysters, lobsters and crabs and helps white blood cells produce proteins that clear flu viruses out of the body.

Mushrooms

Mushrooms can sometimes have a negative connotation, especially when referred to as fungi. However, studies have shown that mushrooms increase the production and activity of white blood cells. This means they become more aggressive which is helpful when fighting an infection.

Tea

The Chinese have been using tea as an antioxidant for thousands of years to boost and defend the immune system. Green tea, especially, is a terrific source of antioxidants including polyphenols, catechins and flavonoids to aid the body’s defensive system.

Not a fan of green tea? Normal tea has ingredients that prime the body’s immune system in the fight against infection.

Plus, tea is another form of water, so drinking plenty of it keeps you hydrated.

What to eat

Of course, ensuring you eat a healthy diet and undertake plenty of exercise will also help in the fight against cold and flu season.

Eat plenty of fruit and vegetables and establish the colour rule – make sure the vegetables on your plate are full of greens and loads of other colours.

If you're unsure what direction you should take with your diet, or you're concerned about the food you're eating, consult your doctor or a nutritionist.

Also, when it comes to vitamins and supplements, always check with your doctor. Just because you’re eating plenty of nutritious food or ingesting the vitamins and minerals naturally, it doesn’t mean you may not have a deficiency. It’s always best to check. 

Got an easy, delicious and healthy recipe? Share it with us! Send us an email or post a photo of the recipe cooked up on our Facebook page.