As the cooler months approach, many of us start stocking up on vitamins and immune-boosting foods to ward off winter colds and flu. While you might have a pretty good idea about which nutrients can boost your immunity, when it comes to figuring out exactly what foods to eat, things can get a bit hazy.
If you want to strengthen your body’s defences against potential colds and flu, the first step is understanding the key nutrients that support immune function. These key nutrients play a key role in maintaining a healthy immune response, in turn helping you keep illness at bay or at least reduce the severity of the symptoms. Let’s explore what nutrients can help boost immune health:
Lean sources of proteins such as fish, chicken, turkey, trimmed beef, seafood, eggs, and pork are great sources of protein and form the basis of our immune cells. Plant-based sources such as tofu and tempeh are also good sources. Ensuring you have enough protein provides the building blocks necessary for the production and repair of immune cells, supporting your body’s ability to ward off infections and maintain great health.
Zinc is another key nutrient and a mineral that plays a starring role in immune function. It acts as a cofactor for numerous enzymes involved in various immune processes, including cell signalling and DNA synthesis. Zinc deficiency has been linked to impaired immune function and increased susceptibility to infections.
Foods high in zinc include oysters, beef and lamb. Other sources include nuts (like almonds and cashews), seeds (such as pumpkin seeds and sesame seeds), and legumes (like lentils and chickpeas).
We all know Vitamin C is an essential immune-boosting nutrient that is renowned for its role in supporting the body’s defence against infections and promoting overall health. To boost your Vitamin C intake choose foods such as citrus, berries, and leafy greens such as spinach and broccoli.
Garlic: Garlic has antimicrobial benefits and it’s known for its ability to support immune function. It contains compounds like allicin, which have been shown to help fight off infections and reduce the severity of colds and flu. Incorporating garlic into your diet can provide amazing flavour to your meals as well as provide immune-boosting benefits.
Ginger: Ginger has anti-inflammatory benefits and also contains potent antioxidants that help strengthen the immune system and protect against illness. Incorporating ginger into your diet, whether through teas, soups, juices or meals can be a delicious way to support overall health and well-being.
Yoghurt or other fermented foods: Yoghurt and fermented foods like kimchi or sauerkraut contain probiotics which can be beneficial for your immune system, especially if you’ve been taking antibiotics to treat infection.
Water: Hydration is key! During the colder months, it’s easy to underestimate the importance of staying hydrated, but it is crucial for your health and well-being. If you’re dehydrated, cells don’t function properly and your mucus membranes become dry and harbour more bacteria.
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