Fight the cold – 6 good food sources to boost your immune system !

posted in: Diet, Health | 0

1. Garlic

- These pungent cloves do more than just flavour your food. Garlic contains allicin, a sulfuric compound that produces potent antioxidants when it decomposes.
Garlic packs the biggest antioxidant punch when eaten raw. Add it in salads, squeeze an extra clove or two into your guacamole, pesto or hummus.

Garlic

2. Leafy Greens

The darker the greens, the higher the nutrient content. So when you want to build up your defense for cold and flu season, choose arugula and kale over iceberg & roman lettuce. A British study has found that green vegetables could increase the infection-fighting white blood cells in the body.

You can easily add kale or arugula in your juicer or in soups & stews.

cabbage

blueberries

3. Blueberries

These antioxidant super berries are bite-sized immunity boosters, especially when they grow in the wild. Especially wild blueberries contain the most active antioxidants of any fresh fruit, thanks to their high levels of anthocyanins—one of the most potent antioxidants.

 

red pepper

4. Red Peppers

Red peppers are high in vitamin C. One red pepper has 150 milligrams of the nutrient—that's twice the recommended daily allowance for women. ( Compared to a large orange which only has about 100 milligrams.)

If you're sick, it's recommended to eat a lot of vitamin C throughout the day—400 to 500 milligrams,.

 

5. Oats & Barley

These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea, according to a  Norwegian study. The grains boosts the immune system, speeds wound healing, and may help antibiotics work better.

Make a porridge in the morning with almond milk, some chopped nuts & berries. Or prepare a bircher müsli the night before with oats, seeds & your favourite nuts, cover in natural youghurt overnight and top with fresh fruit for your breakfast the next morning.

 

oats

6. Ginger

The ginger root has been used in Chinese medicine for over 2000 years and is known to boost the immune system and fight the cold bacteria.

The root has many benefits including being an anti-inflammatory and a decongestant.

Add a piece in your juicer, in your smoothie, slice in your hot water/tea or why not take a ginger shot?

 

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