9 foods that boost your immune system

To optimise the function of your immune system, incorporating a wide variety of nutrient dense foods into your diet will help you feel your best throughout the cooler months.

Here are 9 foods that not only taste great but can boost your immune system:

Garlic

A kitchen staple, garlic doesn’t just enhance the flavour in your dish, it’s also beneficial for your health. Garlic can reduce your risk of heart disease, reduce blood pressure and boost your immune function. These amazing health benefits are due to the compounds, allin and allicin, which give garlic its unique smell and taste.

These compounds have been found to boost disease fighting properties of specific types of white blood cells in the body, when they encounter viruses, such as the common cold or flu.

Oranges

When you have been struck down with a cold, increasing your vitamin C intake has been proven to shorten the duration of cold and flu symptoms. One fruit well known for being full of immune-boosting vitamin C is the humble orange. One cup of pure orange juice contains 124 milligrams of vitamin C, the entire recommended daily intake for both men and women.

Your freshly squeezed orange juice also lowers levels of histamine, a unique chemical released by the immune system that is responsible for causing ‘stuffiness’ and a number of other cold and flu symptoms. Vitamin C strengthens our immune function through assisting in producing white blood cells and boosting white blood cell function.

Yoghurt

A delicious breakfast topper or great addition to your daily smoothie, yoghurt is not only a morning staple, but an immunity boosting superstar. Yoghurt is a great source of probiotics or ‘friendly bacteria’, which strengthens your gut health and builds your immunity. Yoghurt also contains another immune booster, zinc. Research has shown zinc can reduce the duration of cold symptoms.

In order to receive the numerous health benefits from this nutrient rich food, it is recommended to avoid yoghurts with added ingredients including sugar, flavours and preservatives.

Ginger

Improved brain function, digestive health and reduced risk in diabetes and heart disease – ginger can offer a number of excellent health benefits. Ginger contains gingerol, a natural anti-inflammatory and antioxidant which helps support the immune system through protecting your body from damaging free radicals. Increasing your intake of antioxidant rich-foods such as ginger, blueberries and kale may help fight inflammation and boost your immune system.

Sweet potato

Delicious baked whole, loaded with your favourite ingredients, or cut into fries, sweet potatoes are not only extremely versatile but are also an immunity-boosting superfood. Sweet potatoes are rich in vitamin A, vitamin C, fibre and potassium and a number of other essential nutrients. This delicious vegetable is one of the richest natural sources of beta-carotene, a natural compound which is converted to vitamin A once digested.

Research has found Vitamin A is a key nutrient to a healthy immune system, whilst assisting in maintaining healthy mucous membranes which is beneficial for a healthy gut, forming part of a strong immune system.