We are approaching the natural flu season and have some nasty bugs going around. At a time like this, everybody is asking how they can boost their immunity. These 9 foods are AMAZING just for that. Loaded with heaps of vitamins and minerals, in this blog I will tell you exactly why you should be including these 9 foods into your everyday diet.
#1 Citrus Fruit The classic citrus fruit, notoriously known for having loads of vitamin C which helps with the production of white blood cells that fight off infections. I start my day every morning with a cup of warm lemon water but lemons are great to add to basically anything. You can use them in salads as a dressing, make a delicious guacamole or have it as a garnish. Other citrus fruits include oranges, limes, grapefruit & tangerines.
#2 Red Bell Peppers
Did you know that red bell peppers (aka capsicum) have twice as much vitamin C than citrus fruits AND are much more nutritious than green capsicums! This is because they are much more mature, whereas green capsicums are picked when they’re under ripe. They’re also a rich source of beta carotene which promotes eye and skin health. Try having some raw capsicum or dip, roasting it or chucking it in a stir fry.
#3 Broccoli
Not only is broccoli supercharged with vitamins and minerals but it also builds up your immune defenses in the most vital part of your body- your gut. Our first line of immunity lies in our intestines thanks to our gut flora, so looking after your gut microbe is a must! Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. It is best consumed lightly steamed or as raw as possible.
#4 Garlic Garlic is such an easy way to assist your immunity because it’s so full of flavour and can go in just about anything! Garlics immune boosting properties come from manganese, Vitamin B6 and C, Selenium and allicin. This superfood is a potent anti-viral, anti-fungal agent that is sure to fight off any bad germs that may come your way! Try and consume 2-3 cloves a day for maximum benefits.
#5 Spinach
Spinach is such a versatile vegetable. It can be used in savory dishes but also is great added to smoothies and sweets because of its mild taste. Spinach boosts immune function because it’s jam packed with antioxidants which is necessary for DNA cell division and repair and rejuvenating new ones after you have been sick. We love spinach!
#6 Almonds Not a fruit or a vegetable, but don’t be fooled! Almonds are surprisingly good in aiding your immunity. This is because like spinach, they are high in antioxidants but also contain good amounts or iron and protein that are essential compounds for your immune system to function
#7 Papaya
A single papaya contains more than 200% of your daily requirement of Vitamin C, making it great for your immunity. It has decent amounts of potassium, B vitamins and folate all which are beneficial to your health. This awesome fruit aids digestion, lowers blood pressure and fights off infectious disease. It’s tasty enough to just have as a snack on its own.
#8 Kiwi Fruit
Some studies have shown that consuming 1 cup of kiwi fruit a day will reduce the likelihood of developing cold/flu like symptoms. That amount will provide you with 273 percent of your daily recommended dose of vitamin C! Other health benefits of kiwi fruit include treating asthma, manage blood pressure assisting your vision
#9 Sunflower Seeds
Small but mighty, just one ounce of sunflower seeds provides you with 50% of your daily vitamin E intake. Sunflower seeds have hardly any taste but are a great textural element to add to any dish. You can dry roast them in the oven then add to salads for some extra crunch, or make a fruit and nut mix to snack on during the day.
We hope you enjoyed this blog and learned a few things about how you can boost your immunity :) Stay Safe, xx Written by Chloe Brown.