If there’s anything that we’ve learnt from the past two years, it’s that we can’t underestimate the importance of a strong and healthy immune system. Nutritional deficiencies can make us more susceptible to viruses, so eating well is paramount when building a robust and thriving immune system!
Here are my top tips to keep those pesky viruses at bay!
TASTE THE RAINBOW
Variety is key – by including an array of foods in your diet, including plenty of vibrant and fresh fruit and vegetables, you give yourself a strong fighting chance to avoid getting unwell!
Up your 5-a-day with my fruit & veg ice lollies. Click here for the recipe.
AVOID PROCESSED FOOD
Unfortunately, many shop-bought products are highly processed and loaded with sugar. These sugary, additive-rich foods can destroy your white blood cell’s ability to resist infections for several hours so it’s best to avoid them during this time.
Try my No-sugar Chocolate Orange Energy Balls for a healthy alternative. Click here for the recipe.
VITAMIN C FOR THE WIN
Most people turn to oranges for vitamin C after they’ve caught a cold, and that’s because they’re great at helping build up your immune system – so get chomping on Vitamin C-rich carrots, oranges, and leafy veg!
Try my Carrot Puree with Lentils to up your little one’s vitamin C. Click here for the recipe.
Broccoli is a true superfood and one of the healthiest veg you can eat. It’s packed with vitamins A, C & E as well as many antioxidants. The key to preserving the nutrients is to cook it for only a few minutes.
For all my Broccoli recipes click here.
Tomatoes are another great option as they contain the 3 major antioxidant vitamins – beta carotene, vitamin C and E – which help boost the immune system.
Try my warming Roasted Tomato Soup. Get the recipe here.
BUST THOSE BLUES WITH BLUEBERRIES
These little berries are immune boosting superfoods. Blueberries contain flavonoids a type of antioxidant that can help reduce damage to cells. They are also rich in vitamins C & A.
Give your little one a boost with this delicious purple porridge for breakfast. Get the recipe here.
POPEYE WAS ON TO SOMETHING
Spinach is not just rich in vitamin C but is also packed with numerous antioxidants and beta carotene which helps boost our immune system – best when only lightly cooked.
Try my Popeye pasta packed with spinach. Get the recipe here.
Salmon provides the body with lots of immune-boosting omega-3s and are a great source of protein to help combat a weak immune system.
Try my delicious Salmon Fishcakes, packed with Omega 3. Get the recipe here.
Eggs are full of protein, iron, and vitamin A which all help boost the immune system – an ideal snack or mealtime idea!
Try my Veggie Frittata Muffins are a nutritious, quick, and easy recipe that you and your tot can enjoy together. Get the recipe here.
HYDRATION IS KEY
Remember much of our body is made of water, so drink up and stay hydrated! Try to avoid sugar-filled fizzy drinks, instead, try these infused waters. Get the recipe here.