Boost your immune system to avoid getting sick
“Cold and Flu” season is upon us sadly, and everywhere you go you’re sure to hear someone coughing or sneezing! So now is probably a very good time to give you immune system a boost.
Your energy levels suffer and even the people around you end up either getting an earful of your bad mood (have you ever got snappy because you have a sore throat or a headache?) or end up catching it themselves.
(For more on boosting your energy levels read are article ‘What Would it Feel like to have boundless energy’).
Not only that but you also end up spending a fortune on this type cough medicine or that type of cough medicine, boxes and boxes of tissues, sore throat tablets and lemsip.
If you have kids, I’m sure you can relate to how hard it is to not get sick from those little slimy hands – they are like petri dish on legs!
Do you know on average, school-age kids experience eight to ten colds a year? [according to The Children’s Hospital Guide to Your Child’s Health and Development].
However, by taking action and tweaking your diet and lifestyle you can really make a big difference!
How can you boost your Immune System?
Thankfully, it’s not that hard to give your immune system a nice big helping hand and boost by adding some delicious and nutritious foods to your diet that are all pretty easy to buy.
We’ve listed 10 foods below, all have high immunity boosting nutrients (e.g. vitamins A, B, and C, zinc), antiviral and/or anti- bacterial properties.
We’ve also included some lovely healthy recipes to help you to get them into your meals.
Add these foods to your diet to boost immunity
1. Yogurt (ideally plain yogurt as added sugar can actually suppress immunity)
Probiotic Yogurt can help strengthen your immune system
2. Honey – contains anti-viral properties
A lovely way to get Honey and Yogurt into your diet courtesy of this delicious recipe here at ‘Green Kitchen Stories’
3. Pumpkin seeds
High in zinc and omega-3, both essential for a healthy immune system
4. Ginger – has anti-viral properties
5. Garlic – has anti-viral and anti-bacterial properties
A yummy way to make use of all three of the above Ginger, Pumpkin Seeds, Garlic and Spinach with this Black Rice Salad Recipe from ‘Whatscookinggoodlooking’
6. Ground seeds, lentils, beans, whole grains and certain Nuts – good source of Vit B & protein
7. Fresh fruits and vegetables
Carrots, Beets, Sweet Potatoes & Tomatoes especially as these are rich in beta-carotene, a precursor of vitamin A
This fantastic recipe from ‘Sassy-Kitchen’ will help you get Carrots, Lentils and Garlic in your body to help boost your Immune system
8. Mushrooms (maitake, reishi, shiitake) – elevate flu-fighting agents
Shiitake mushrooms pack a lot of flavour and this lovely quick recipe from ‘Simply Recipes’ makes great use of them
9. Cold water fish – good source of protein and omega-3
Yummy broiled Salmon with fennel and radish risotto from ‘Brooklyn Supper’
10. Green tea –has anti-viral properties
Tip – Make sure you avoid sugar and alcohol, both of these can weaken your immune system!
We hope you love cooking and eating these recipes and here’s to a Healthy, cold free winter!
If you enjoyed this article you may also like to read our ‘How to reduce stress by adding these foods to your diet’