Five immunity-boosting foods to keep colds and flu at bay
The arrival of autumn brings with it cool, crisp air; crunchy leaves to step on; pumpkin spice everything; and, unfortunately, the rise of seasonal colds, flus and other nasty bugs.
As children go back to school and we all start spending more time in crowded indoor spaces as the temperatures drop, the spread of seasonal illnesses starts to become more prevalent during this time of year.
Strengthening your immune system can give you more protection against these nasties. You can incorporate certain foods into your diet to ensure you’re getting the right nutrients to help ward off seasonal sickness.
1. Turmeric
"Turmeric is a great spice to consume more in the autumn/winter seasons," says Kerry Beeson, nutritional therapist (BSc) at Prep Kitchen. "The most active compound in turmeric is curcumin, which has antioxidant, anti-inflammatory and antiviral properties."
Add turmeric to warming foods such as soups and curries.
2. Garlic
"Garlic is another great household staple to always have in your cupboard during the cooler months," Beeson explains. "The common ingredient contains a compound called allicin which has antioxidant, antibacterial and antiviral benefits, making it a must-have in your immunity-boosting tool kit.”
"As is usually the case, it is best fresh but dried or frozen garlic will still have these benefits."
3. Ginger
"Ginger is a much-loved spice - and for good reason," says Beeson. "Ginger has a whole multitude of health benefits to offer. It’s one of the most effective natural methods for alleviating nausea when you have a winter stomach bug or flu, plus it’s packed with antioxidants which protect your body against harmful bacteria.
"Not only that, but ginger also has anti-inflammatory, antibacterial, and antiviral properties and has been shown to help boost your immune system, making it a key ingredient for the colder months when colds and stomach bugs spike."
A simple way to incorporate ginger into your diet is to make ginger tea, which you can do by simmering a few chunks or slices of fresh ginger with lemon juice and honey.
4. Cinnamon
"Not only is cinnamon a delicious addition to food and hot beverages in the festive period, but it can also help ward off winter illnesses," says Beeson. "Packed with two active compounds - cinnamaldehyde and eugenol - which have antioxidant, antiviral, antibacterial and antifungal properties, cinnamon is a great ingredient to add into your winter warmers."
Beeson suggests mixing cinnamon into stewed apples, which can be used in porridge or desserts, and warming drinks.
5. Fermented foods
"Some 70% of our immune cells are actually found in the gut, making good gut health key for a well-functioning immune system," Beeson explains. "Good bacteria in the gut microbiome communicates with the immune system to help regulate its function.
"Fermented foods such as live yoghurt, kimchi, pickles and sauerkraut contain lots of good bacteria, so include plenty of these in your diet over the autumn/winter months."
You can add fermented foods like pickles and sauerkraut as a side to any hearty dish, as the tartness can provide balance to a rich meal. Kimchi can be eaten raw or cooked, and is often delicious when added to soups or rice.
Read more about health and nutrition:
5 benefits of Brussels sprouts as Carol Vorderman admits to eating them raw (Yahoo Life UK, 4-min read)
What you can learn from countries with the 'healthiest diets' (Yahoo Life UK, 5-min read)
How the NHS 'soups and shakes' diet works (Yahoo Life UK, 4-min read)
