Everyone comes down with viruses and infections now and then but there are things you can do to help strengthen your body’s defenses. Add these immune-boosting super foods to your diet and your body will have a better chance of fighting off infection and recovering more quickly.
1.Herbs
Herbs, like sage, rosemary, thyme and oregano contain potent antioxidants. Oregano is particularly rich in phenolic acids and flavonoids – two nutrients that help to protect against the common cold, flu, fevers and indigestion.
2. Red pepper
Research shows that boosting your diet with vitamin C can help reduce cold symptoms by 23 per cent. Don’t limit yourself to citrus fruit. Red peppers contain almost twice the amount of vitamin C found in most vegetables and fruits, including oranges.
3. Mushrooms
Eating mushrooms is believed to increase the production of cytokines in the body, cells that help fight off infection. The best immune-boosting varieties to eat are shiitake, maitake and reishi.
4.Fruits & Vegetables
Fruit and vegetables are rich in vitamins and antioxidants, the body’s natural defense against free radicals that contribute to common infections, as well as heart disease and cancer. Orange-hued veggies, like carrots and pumpkin, are highest in beta carotene.
5.Natural yogurt
The “good bacteria” found in natural, live yogurt can help maintain a healthy digestive system, and some may help combat harmful bacteria like salmonella and viral infections.
6.Oily fish
Omega-3 fatty acids, found in oily fish such as mackerel and salmon, aren’t just good for brain and heart health – studies show they can boost our immunity by stimulating the activity of white blood cells too.
7.Ginger
A powerful antioxidant, ginger can aid in the body’s detoxification process and balance the immune system for proper functioning. Studies show that ginger can switch on T-cells, a group of white blood cells that are capable of destroying cells infected by viruses.
8.Almonds
Research shows that eating almonds can help the body fight off viral infections, including the common cold and flu. According to experts, the skin of the almond contains chemicals which help white blood cells to detect viruses and so prevent them from spreading in the body.
9.Honey
Celebrated for its anti-bacterial and anti-fungal properties, studies show honey can help with wound healing and fight infection. Choose buckwheat honey or Manuka for maximum benefits.
10.Red onions
Onions contain a powerful natural chemical called quercetin which strengthens the body’s defences and may even help destroy food poisoning bacteria E.coli and salmonella.
11.Garlic
Garlic stimulates the production of infection-fighting white cells and boosts the efficiency of antibody production in the body. Eat it raw (try hummus or guacamole) for best results.
12.Turmeric
Researchers have found that curcumin, a naturally occurring chemical found in turmeric, can help the immune system fight off bacteria, viruses and fungi the first time they try to attack.
13.Vitamin D
Studies show that vitamin D strengthens the body’s immune system and 'triggers and arms' the body’s T cells to attack invaders and fight infection. If you don’t get much sunshine, top up your levels by eating vitamin-D rich foods (such as eggs and fortified breakfast cereals and breads) or take a supplement.
14.Blueberries
Studies show that compounds found in blueberries (pterostilbene) and red grapes (resveratrol) can significantly boost the immune system, especially when combined with vitamin D.
15.Chili's
Studies show that capsaicin, the compound that gives chilli peppers their heat, can help the body produce more antibodies, which means fewer colds and infections. They’re also rich in antioxidants which help to fight infection.
16.Avocado
Eating foods that help promote the production of glutathione, the master detoxifier and mother of all antioxidants, is one of the best ways to supercharge your immune system. Tuck into avocados, along with watermelon, broccoli, Brussels sprouts, cabbage, cauliflower, garlic, onions and asparagus.
17.Basil nuts
Brazil nuts are a good source of selenium, a mineral which helps boost the number of white blood cells in the body. Studies suggest that low levels of selenium are linked to an increased risk of developing more severe flu – so get your nuts!
18.Tea
Black tea has a lot of caffeine. It also contains a little bit of a stimulating substance called theophylline. Both can speed up your heart rate and make you feel more alert.
Black tea is also full of healthy substances called polyphenols. Polyphenols are antioxidants that can help protect your cells from DNA damage.
Some scientists think that specific antioxidants in tea, including polyphenols and catechins, may help prevent some types of cancer.
19. Broccoli
Broccoli is bursting with vitamins E, C and A - all powerful immune-boosting antioxidants. Stir fry a handful of florets with garlic, chilli and ginger, for a potent infection-fighting dinner.
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