I write this while snuggling under my blanket in bed, nursing a cold. Some say it is inevitable that you will get a cold or flu during winter! This is not ideal in any way, shape or form! So to try avoid this I want to pass on some nutritional knowledge to keep you from ending up like me sniffing and spluttering.
The main way to avoid a cold this winter is to keep loaded with Vitamins and Minerals – eat at least 5 fruits and vegetables every day and healthy lean proteins. With vegetables, make sure they are different colours, as each colour contains a different phytonutrient (e.g. tomatoes with lycopene). Here’s a bit more detail:
- Grapefruit: The Red or Pink ones are high in Vitamin C and contain bioflavonoids that give the immune system a big boost.
- Cauliflower and Broccoli: cruciferous vegetables are high in antioxidants such as glutathione which helps to fight off infection. They also contain choline which keeps the cells functioning efficiently.
- Carrots: are high in Beta-carotene which protect the mucous membranes of the respiratory and gastrointestinal tract and prevent bacteria from crossing over into the blood stream causing infection.
- Eggs: contain zinc, selenium and of course protein which boost immunity
- Cinnamon: has been labelled an anti-fungal, anti-viral and anti-bacterial. These properties help keep disease at bay
- Mushrooms: contain lots of zinc to boost immunity
- Spinach and kale: are high in vitamin C and folate to prevent infection
- Tomatoes and Watermelon: are high in lycopene that reduce respiratory inflammation and prevents infection
- Yoghurt: contains probiotics that improves gut barrier preventing bacteria from entering the blood stream
See TIPS for practical ways to boost immunity!