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!
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.
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!
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.
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.
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.
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.
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.
Eggs are full of protein, iron, and vitamin A which all help boost the immune system – an ideal snack or mealtime idea!
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.