As we enter prime cold and flu season, I thought I’d share a little roundup of all the foods that are great for boosting your immune system and can help you beat those winter bugs.
What foods boost your immune system?
Vitamin C has high antioxidant properties, which is why most of us turn to a glass of orange juice when we’re feeling under the weather and want to ward off a cold. It can help strengthen your immune system and aid in the absorption of iron, too. Unlike other water-soluble vitamins, the body can not store it, which is why it’s important to consume it every day. The recommended amount is 40mg.
Good sources of vitamin C include;
Oranges
Grapefruits
Blackcurrants
Kiwis
Mangoes
Papayas
Pineapples
Strawberries
Raspberries
Blueberries
Cranberries
Watermelon
Tomatoes and tomato juice
Potatoes
Broccoli
Brussels sprouts
Cauliflower
Green and red peppers
Spinach
Cabbage and
Butternut squash
Foods to boost your immune system
Zinc, Copper, Iron, Selenium and fat-soluble vitamins A, D, E and K also play a key role in building a strong and healthy immune system.
For foods rich in Zinc opt for;
Wholegrains (e.g. wholegrain bread)
Pulses
Nuts and
Seeds
For foods containing copper, selenium and vitamins A, D, E and K go for foods such as;
Broccoli
Carrots
Apricots
Nuts
Seeds and
Peppers
For some iron, you could consume;
Red meat
Pulses
Fortified cereals and
Seeds
Plus, keeping active also boosts your immune system, so be sure to keep moving.
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Thanks for reading, and stay healthy!
Chloe x