With the arrival of autumn comes flu season, making it the perfect time to focus on immune-boosting foods. Vitamin C-rich fruits like oranges, kiwis, and strawberries can help protect your immune system. Zinc is another important mineral for immunity, found in foods like pumpkin seeds, chickpeas, and lentils. Garlic and ginger also have powerful anti-inflammatory and immune boosting properties. Keep these ingredients in your meals to stay strong and healthy as the weather cools down.
Here are some key nutritional strategies to boost your immunity and stay strong this season:
- Load up on vitamin C-rich foods
Vitamin C is one of the most well-known immune-boosting nutrients, and for good reason. It stimulates the production of white blood cells, which help your body fight off infections. While supplements can be helpful, it’s best to get vitamin C from whole foods, which also provide fibre and other essential nutrients.
Top sources of vitamin C:
- Citrus fruits
- Bell peppers
- Broccoli
- Kiwis
- Strawberries
- Blackcurrant
- Brussel sprouts
- Incorporate more Zinc (shellfish, pumpkin seeds, chickpeas, lentils, beef, poultry, cashews and yoghurt).
Zinc plays a critical role in immune function, helping to maintain the integrity of your immune cells and reduce the duration of cold symptoms if you do get sick.
- Eat more probiotic foods for gut health (yoghurt, soft cheese, sourdough bread, kimchi and kombucha).
Your gut health is directly linked to your immune system. In fact, about 70% of your immune cells reside in your gut. Probiotics – beneficial bacteria found in certain foods that help maintain a healthy gut.
- Don’t forget about vitamin D (salmon, tuna, mackerel, fortified dairy products and egg yolks).
As daylight hours grow shorter in October, many people experience lower levels of vitamin D, which can weaken the immune system. Vitamin D is essential for activating immune cells that protect against pathogens.
- Add garlic and ginger for extra immune power.
Both have powerful immune-boosting properties. Garlic contains a compound called allicin, which has been shown to enhance immune cell activity and fight infections and ginger has anti-inflammatory properties.
- Prioritise antioxidant foods (berries, leafy greens, carrots, potatoes, nuts, seeds and dark chocolate).
Antioxidants help protect your cells from oxidative stress, which can weaken your immune system. Eating a variety of these foods listed above ensures that you’re getting a range of antioxidants, including vitamins A and E.
- Lastly – stay hydrated. Water helps carry nutrients to your cells and flushes out toxins.