With winter nearly upon us and sickness creeping in, it’s a good time to get your body ready to deal with any illness that may come your way. 

When your body has the right level of nutrients it needs to help support your immune system, it’s in the best position to help defend itself. Our bodies need good amounts of vitamins and minerals such as vitamins C and D, and zinc. You can of course get these from a synthetic pill, but nature has a way of giving us this plus so much more.

Below are foods that can help you with the building blocks of a good immune system and may help when you’re feeling sick.

Chicken soup

Chicken soup has been a go-to for sickness for generations, and for good reason. It’s an excellent source of protein, vitamins, minerals and water. Chicken is also high in vitamin B-6, which is important in many chemical reactions that happen in the body, and it help with the formation of red blood cells. Broth is another great way of consuming the nutrients that chicken soup can give you.

For a plant-based alternative, a hearty vegetable soup packed with root vegetables, lentils and legumes is just as nourishing.

Hot tea

Who doesn’t love a hot cup of tea! Many teas contain polyphenols, which is a natural substance found in plants that may have many health benefits, including antioxidant activity. 

Studies have shown that green tea, specifically it’s levels of epigallocatechin gallate (EGDG) has been shown to enhance immune function. This is because green tea is fermented so unlike the process that black tea undergoes, the EGDG is preserved.

Broccoli

This amazing green vegetable is loaded with vitamins A, C and E, fibre and other antioxidants. It’s one of the most nutritious plants you can eat and is generally cost-friendly. Just make sure to cook it as little as possible to retain the most nutrients.

Honey

Long known to be natural remedy, honey has antibacterial and antiseptic properties. A study in 2020 found that honey was more effective at alleviating a cough in children than over the counter cough suppressants.

Manuka honey is nature’s best, and its antibacterial properties set it apart from traditional honeys. Manuka honey also has antiviral, anti-inflammatory and antioxidant benefits. Traditionally it’s been used for wound healing, soothing sore throats, preventing tooth decay, and improving digestive issues.

Blackcurrants

Fruits are a great source of vitamins, minerals, antioxidants, and fibre which supports overall health and natural immune function. Anthocyanins work by preventing free radicals from attacking our cells. So that means a strong natural functioning immune system and slower aging too!

Fruits which are a good source of anthocyanins are berries, cherries, grapes, plums, and pomegranate seeds. Add some to a fruit bowl, your porridge or cereal, or blend into a smoothie to help protect you if you feel you're not running at 100%. 

Blackcurrants and boysenberries are incredibly valuable fruits to have in your diet. Just imagine what a shot of these berries a day could do for your health and wellbeing!

Fermented foods

Fermented foods are foods and beverages that have undergone controlled microbial growth and fermentation. Most foods can be fermented from whole foods like vegetables, fruits, legumes, nuts and seeds. While these foods are nutritious in their original form, through fermentation, they have the potential to carry additional health benefits – as fermented foods contain probiotics and prebiotics. 

Probiotics are 'good' strains of bacteria that colonise in your gut and keep your body and gut microbiome healthy. A handful of studies (see references) showed that probiotics can help children and adults get colds less often, heal faster when sick, and take fewer antibiotics. Prebiotics are special plant fibres that are just as important to include in your diet, as this is what the probiotics 'eat' to survive.

Fermented foods include yogurt, kimchi, sauerkraut, kombucha, tempeh, miso paste and kefir. 

Green leafy vegetables

Green leafy vegetables such as kale and spinach are packed full of vitamins, minerals and fibre. They’re especially good sources of plant-based iron, vitamin C, K and folate. They’re also full of beneficial plant compounds called polyphenols which act to protect our cells from damage and help fight inflammation.

Garlic

Used for centuries in herbal medicine, studies have shown garlic to have antibacterial, antiviral, and antifungal properties.

Aged garlic extract supplements may enhance immune function and decrease the severity of colds and the flu. 

The bottom line, is that staying hydrated, resting and getting proper nutrition are some of the most important things you can do to ensure your body is in tip-top fighting shape. While no food can cure any illness, eating the right foods can help support your immune system and offer some relief from certain symptoms.

*Vitamin C and folate contributes to normal immune system function, when taken as part of a healthy and varied diet. 

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