At this time of year it’s quite easy to delve into the biscuit tin with a mug of warm tea to keep the cold at bay. When temperatures drops it usually brings with it a spike in sicknesses, but you can outsmart the common cold in the kitchen. Introduce these top 10 immunity-boosting items to stock your fridge this winter and your body will not only build up an resistance to bugs you will feel more energised!
1) Red Peppers.
You know vitamin C is essential for boosting the immune system. Consuming five varied servings of fruits and vegetables per day can provide more than 200mg of vitamin C and thereby naturally boost your immunity.
Eating fennel, which contains about 20% vitamin C, regularly increases your body’s resistance to infectious diseases. Consumption allows white blood cells, the ones that destroy bacteria and viruses in the body, to work harder, which lessens your chances of catching a cold.
Many yogurts contain probiotics that help the body resist contaminations and aid in quicker recovery from infections. The probiotics found in yogurt are healthy bacteria that aid in digestion, since 60% of your immunity lines your gut, keeping your gut healthy is a great line of defense.
4) Green Tea.
Not only does it aid in weight loss, green tea also contains antioxidants needed for optimal health. In a journal article published by the National Center for Biotechnology Information, green tea is found to protect the body against oxidants and radicals, which can cause harm to the body when not properly regulated.
5) Sweet Potatoes.
Swap your traditional mashed potato side for sweet potatoes; the carbohydrate is rich in antioxidants and improves cell function.
Known for adding flavor, garlic is an ingredient that has been found to help fight off the cold by consumption of its cloves. It also contains calcium, potassium and sulfuric compounds that get rid of unwanted bacteria.
Not only does it give your meal curry-like flavor, turmeric is also found to fight infection and inflammation by preventing damage caused by free radicals.
Protein-rich salmon is a superfood for getting your essential nutrients like omega-3 fatty acid, which is necessary for the activation of T-cells. The higher your T-cell count, the better chance you have of not getting sick.
Oysters contain vitamin C, vitamin E and a host of antioxidants that keep your cells healthy.
10) Brussels Sprouts.
Not only do Brussels sprouts provide tons of nutrients for such a small amount of calories, but they also prevent damage to cells in the body. All you need is half a cup to provide you with half the amount of vitamin C that’s recommended per day.
Try to introduce as many of these items into your daily/weekly food intake to prevent you from having cold infested winter!
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