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immune boosting foods

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Right now it feels like just about everyone has a sniffle, a sore throat, or a full blown head cold.

There's a real winter chill in the air and it seems our bodies just weren't quite ready to deal with the change in temperature. Not to worry though, as there are plenty of DIY fixers that'll have you feeling better in no time.

We're not saying these are full-on cures – you might still need a cough bottle – but they'll certainly ease that feeling of stuffiness and general misery.

Here are a few we can't get enough of…

1. Lemon, ginger and honey tea
Warming, sweet and with a gentle antioxidant kick – it's Lemsip without the Paracetamol. You can simply pour hot water over some thinly sliced ginger, with a spoonful of honey and a squeeze of lemon juice, or you can pre-make a natural syrup with the recipe linked above.

 

2. Chicken ramen
Nothing beats a warming bowl of soup when you're feeling out of sorts, and a nourishing broth with noodles is perfect for building you back up. Think of it like a hug in a bowl… or maybe that's just us.

 

3. Spicy flu fighter
Garlic, apple cider vinegar, ginger, honey and a pinch of cayenne pepper will give your immune system the boost it needs. 

 

4. Echinacea cure-all
Whether it's prevention or cure you're looking for, you can't go wrong with all-natural echinacea, a herbal remedy often used for fighting colds. Here it's added to hot water, honey and ginger to make a tea.

 

5. Turmeric milk
Turmeric has huge anti-bacterial properties and is also a great anti-inflammatory, so it's perfect for easing your cold. Warm it with with coconut milk, honey and spices for a healthy alternative to a hot chocolate.

 

6. Immune-boosting green smoothie
Spinach, lemon, lime and oranges all combine in this green smoothie for a Vitamin C-packed punch. Juicing is the perfect way to fill up on more fruit and veg – your immune system will thank you.

 

7. Flu fighting cookies
Okay, these biscuits probably won't cure your flu but they're far better for you than tucking into a pack of chocolate Digestives. Ginger, lemon zest, spices, cranberries and walnuts make for a tasty cookie filled with antioxidants.

 

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As the colder weather sets in, your body is more likely to be hit by cold and flu viruses. A low immune system can leave you feeling run down, tired and sluggish. Make sure you’re in top shape this year by adding some superfoods to your diet.

Nutrient-rich foods can really benefit your health and wellbeing. Here are a few of our favourites…

1. Spinach
This leafy green wonder is a huge source of Vitamin C, the ultimate immune-booster. It’s also high in iron, which protects hair and nails (and gives you giant muscles, if you’re Popeye). Baby spinach is an easy option for salads, and try wilting it into a soup or curry for great texture and taste.

2. Red bell peppers
Red peppers contain TWICE as much vitamin C as oranges do, so if you’re trying to ward off a cold they should be your go-to vegetable. Aside from keeping your system fighting fit, vitamin C also acts as an antihistamine which can prevent allergies and alleviate the symptoms of a cold.

3. Garlic
This flavourful food is full of antioxidants which help your immune system to run well. Fresh garlic could also help tummy upsets from food poisoning as it is believed to kill bad bacteria such as E.coli and Salmonella.

4. Goji berries
These little guys are more powerful than they look. They’ve been around in Asia for years – the Chinese herbalist Li Ching Yuen, who apparently lived to the ripe old age of 256, was their biggest fan. Goji berries are bursting with antioxidants which improve vitality, protect the liver and can act as anti-inflammatories. These berries are even believed to help fight cancer. A handful a day is the recommended amount – eat them solo or add them to smoothies, porridge or salads.

5. Beans
Black beans, kidney beans, chickpeas, edamame or good old Heinz – whatever your favourite, beans are a great source of magnesium, potassium, protein and fibre. They’re great value too. Eat them cold in a salad or add to soups, stews and other hot dishes.

 

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