As cooler weather arrives, sudden changes in temperature and a weakened immune system often bring colds, flu and similar illnesses along with them. So how can we protect ourselves? By paying a little more attention to what we eat, it's absolutely possible to strengthen your immune system and guard against these seasonal bugs.
Here are 10 wonderful foods to help you sail through the cooler months and keep your defences strong:
1. Citrus Fruits
Foods rich in vitamin C sit right at the top of the immune-supporting list. Many people reach for vitamin C only after they've caught a cold — but eating these foods beforehand is the smarter choice, because it helps lower your risk of getting sick in the first place. Vitamin C boosts the production of white blood cells that fight infection. Oranges, mandarins, grapefruit and lemons are rich sources and favourites of the season, helping shield you from colds and flu. Their antioxidants and bioflavonoids also strengthen the capillaries and help protect the heart. Keep these wonderful fruits on your table and keep illness at bay.
2. Red Pepper
Rich in vitamin A and high in fibre, red pepper strengthens the body's resistance to infectious illness in particular. It actually contains more vitamin C than an orange, and its beta-carotene gives your immune system an extra lift.
3. Broccoli
Broccoli is a superb arsenal of vitamins and minerals — one of the healthiest vegetables you can keep on your table, packed with vitamins A, C and E and plenty of antioxidants. Its sulforaphane, in particular, shows antioxidant activity and helps stimulate the immune system. To get the most from it, eat broccoli raw and chopped in salads. If you'd rather not have it raw, steam it briefly instead.
4. Garlic
Garlic adds flavour to your cooking and is a true essential for your health. Its importance in fighting infection has been known since the earliest civilisations. Thanks to allicin, a powerful antioxidant compound, garlic strengthens the immune system. Many recent studies also point to its role in lowering cholesterol and helping prevent hardening of the arteries.
5. Ginger
Fresh ginger is high in vitamin B6, vitamin C, calcium, iron, magnesium, phosphorus, potassium, manganese and fibre. Recent research shows that ginger supports the immune system, helps ease chronic pain and can help lower cholesterol. Like vitamin C, it's a food we recommend eating before a cold takes hold rather than after. For adults, ginger intake should generally not exceed 4 grams a day. For colds, flu, sore throat, headache or menstrual cramps, a common suggestion is to steep 2 tablespoons of finely chopped fresh ginger in hot water and drink it 2–3 times a day. You can also add a few pieces of root ginger and a few drops of ginger oil to boiling water and inhale the steam.
6. Spinach
Spinach earns its spot not only for its rich vitamin C, but also for its many antioxidants, vitamins A, B and E, calcium, magnesium and beta-carotene, which all boost the immune system's ability to fight infection. The best way to preserve its nutrients is to cook it as little as possible. Choosing a raw spinach salad lets you enjoy all its benefits while creating a healthy alternative.
7. Probiotic Yogurt
Adding probiotic yogurt to your daily routine is wonderful for your health. According to the American Journal of Clinical Nutrition, probiotics increase the beneficial bacteria lining your gut, strengthening your immune system's ability to fight illness. A natural antibiotic of sorts, this food also helps protect your digestive system. Enjoy your probiotic yogurt with a little fruit as a delicious snack.
8. Almonds
When it comes to fighting and preventing colds, vitamin E is often overlooked — yet it's a key to a healthy immune system. Nuts and seeds, especially almonds, are rich sources. A daily handful of raw almonds helps cover a large share of your vitamin E needs.
9. Turmeric
The key ingredient in many curry blends, this bright yellow-gold spice has long been used as an anti-inflammatory in the treatment of osteoarthritis and rheumatoid arthritis. Recent studies show that its high curcumin content strengthens the immune system and helps reduce inflammation and fever.
10. Green Tea
Both green and black tea contain flavonoids, a type of antioxidant. But green tea has a much higher level of the very powerful antioxidant epigallocatechin gallate (EGCG), because black tea loses most of its EGCG during fermentation while unfermented green tea keeps it. Thanks to this antioxidant content, green tea strengthens the immune system and helps fight infection. Drinking 1–2 cups a day can help keep this season's illnesses at arm's length.