It’s time to gear up with a nourishing food regimen that packs a preventing punch!

Each day, your immune defenses go into battle towards micro organism, viruses and environmental pollution.  While it’s not possible to flee all well being nasties, there may be a lot you are able to do to spice up your immune system – and with out query, diet performs an enormous position.

Whole Foods: Your Best Immune Defense

Forget mega doses of dietary supplements and as an alternative carry your focus again to nutrient dense entire meals, these closest to their unique state.  Mother Nature at all times will get it proper by offering us with highly effective vitamins to fend off illness, so select to nourish your physique with minimally processed, actual meals.

Top 10 Immune Boosting Foods

To get you began, listed here are our high 10 meals to assist elevate your immunity to superhero standing!

1. Green Tea

Warm up with a cup of antioxidant wealthy inexperienced tea to spice up your variety of illness preventing T cells.  Sipping on tea can also be a superb solution to keep hydrated, which boosts digestive operate and helps flush toxins out of your digestive system.

2. Avocado, Nuts & Seeds

Not solely are these meals a terrific supply of wholesome fat that comprise pure anti-inflammatory properties, in addition they present a superior supply of vitamin E which is important for anti-viral protection mechanisms.

3. Prebiotic Rich Foods

70% of the immune system could be discovered throughout the intestine, so it actually pays to help good intestine well being.  Prebiotics resembling resistant starch act as gas for wholesome intestine micro organism and in flip assist help immune operate. Foods to eat – chickpeas, bananas, barley and cooked, then cooled boiled potatoes.

4. Kiwi Fruit

Second solely to guava in vitamin C content material, one single kiwi offers 100% of your vitamin C wants – a strong vitamin that may scale back the size of the widespread chilly.  Delicious on their very own or used as muesli or yoghurt topper, kiwi fruit will assist your immune defenses change into a mighty pressure to be reckoned with.

5. Garlic

The anti-bacterial properties of allicin have earned garlic the nickname of ‘nature’s penicillin’. While garlic actually places up a great struggle towards the widespread chilly, science is but to show its have an effect on on vampires – greatest to carry onto your silver bullets!

6. Natural Yoghurt

Rally the germ preventing troops with pure yoghurt. Teaming with probiotics (wholesome micro organism), pure yoghurt will allow you to kick the dreaded lurgy, so that you don’t change into one other chilly and flu statistic!

7. Lean Red Meat

Protein wealthy meals, resembling lean purple meat comprise spectacular quantities of iron and zinc – two highly effective infection-fighting minerals. If you’re inclined, take pleasure in a few palm-sized quantities of purple meat every week to strengthen immune operate. Tip: eat your meat alongside vitamin C wealthy meals resembling capsicum, tomato and citrus to reinforce iron absorption.

8. Chicken Soup

Grandma was proper!  Research has discovered that carnosine, a compound present in rooster soup may help through the early phases of a chilly or flu by having an anti-inflammatory impact[1].  Soup can also be nice for rehydration and may even assist clear a blocked nostril!

9. Salmon

Why are we extra more likely to catch ‘the flu’ in winter?  One concept means that with lowered daylight publicity we are able to change into poor in vitamin D – an vital nutrient concerned in immune cell manufacturing.  So, as you don the layers this winter, tuck into some scrumptious salmon for a meals enhance of vitamin D.

10. Carrots

Jam-packed with beta-carotene, the precursor to vitamin A, carrots assist bolster immune operate.  Cooked carrots truly comprise higher quantities of beta-carotene, so throw some in a roasting tray to work some cold-fighting magic.

To be trustworthy, the listing might go on.  ALL wholefoods comprise distinctive mixtures of vitamins to help good well being and enhance your immune system.  Remember – selection is the important thing to optimum immunity and well-nourished physique.


1 Abishayev, M and Deyev, A. (2012). Management of the Virulent Influenza Virus Infection by Oral Formulation of Nonhydrolized Carnosine and Isopeptide of Carnosine Attenuating Proinflammatory Cytokine-Induced Nitric Oxide Production.  American Journal of Therapeutics. Vol. 19 – Issue 1: pp e25-e47

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