Keeping your immune system strong is an important way to help fend off dreaded winter coughs, sniffles and the flu.
When you pick up a bug or virus, your immune system kicks into gear to protect your body and keep you well. Italso helps protect us from other nastieson a daily basis.
There are plenty of remedies touted to ward off winter sniffles. So, do the old wives’ tales like hot honey and lemon drinks really work? And what should you be drinking to build and maintain strong immune system through winter?
No single food or supplement is a "silver bullet" to prevent us from getting sick. Eating a healthy balanced diet gives our body the best chance for defence, but there are some options that might be able tohelp.
Here are six dietitian approved options:
1. Drink your greens
Eating (or drinking) more fruit and veggies is a great way to support and strengthen your immune system. Just like our heart, brain and muscles, your immune system benefits from healthy eating. The trouble is, when it comes to veggies, most Australians fall well short of the recommended five serves a day. Adding veggies, like spinach, to a morning smoothie helps tick the box on a serve of veg and also provides vitamin C and iron - both essential for a healthy immune system. Vegetable soup is also another way of 'drinking' more veggies.
2. Honey and Lemon
A warm honey and lemon drink may sound like a cuppa your Granny would offer at the slightest sound of a sniffle, and the fact is, she was on to a good thing. Adding lemon to your water not only provides a boost of flavour, but it may also offer some nutritional benefits.Lemons are rich in vitamin C, which helps support immunity. It also helps your bodies absorb iron from plant foods like green veggies, legumes and whole grains. You can’t store vitamin C in your body, so you need to make sure you are getting a good daily dose.
Add to those benefits, the value of honey - a traditional medicine for 8000 years. Honey has antibacterial, anti-inflammatory and antioxidant properties, which among many things, may help support your immune system.
3. Almond milk (with B12)
As well as helping to reduce fatigue, vitamin B12 helps the immune system. The main sources of vitamin B12 are animal products, so if you are vegan or vegetarian it can be difficult to get enough vitamin B12. That makes vitamin B12 fortified almond milkslike So Good™, an excellent choice to add to your smoothie, cuppa or cooking. As well as tasting great, just one glass can provide half your daily vitamin B12 needs. Almond milks also contain vitamin E, a natural antioxidant to help protect cells from free radicalsand somelike So Good Almond Milk, are fortified withcalcium, for healthy bones.
Cutting back on caffeine, avoiding alcohol and drinking more water is good for your health in general, as well as your immune system. Try infusing your water with berries or citrus fruits for a delicious drink with extra vitamin C, to help keep your immune system working well.
5. Boosted smoothies
Adding a handful of nuts to a smoothie is a delicious way to incorporate a wide range of vitamins and minerals to your usual smoothie mix. Nuts contain a combination of at least 28 essential nutrients, including vitamin E, iron and zinc – nutrients that are vital insupporting your body’s natural defences.
Another great addition to your smoothieis whole grains, such as oats and wholegrain breakfast cereals. As well as helping to keep winter hunger pangs at bay, the pre-biotic fibre in wholegrains helps feed good gut bacteria - a healthy immune system needs to be supported by a healthy gut.
6. Ginger tea
Whether as a tea or infused in water, ginger is an ideal go-to when the weather cools. Ginger is another food or spice that has been used intraditional medicine for centuries. Modern science supports its anti-inflammatory and, anti-oxidative benefits, which may help support your immune system.
Other ways to buildand maintain a strong immune system are getting plenty of sleep, maintaining a healthy body weight and exercising daily.For more tips on supporting your immune system visit our Immunity Hub.
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Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:
Vitamins B6, C and E are all known for their immune-boosting properties. You can get all of these vitamins from a well-balanced diet, so you don't need supplements. Some foods rich in these vitamins include eggs, bell peppers, spinach and almonds.
Stay up-to-date on recommended vaccines. A strong immune system means taking advantage of the best leg up we have to protect ourselves from harmful illnesses: vaccines. ...
Consuming foods high in vitamin C such as grapefruits, oranges, tangerines, sweet red pepper, broccoli, strawberries, kale, and kiwifruit are thought to increase white blood cell production, which is key to fighting infection.
Most citrus fruits such as oranges, grapefruits, tangerines, lemons, and limes contain high levels of vitamin C, which is thought to help fight infection by increasing your white blood cells. Whether you eat them whole, or squeeze the juice onto your food, don't forget to add these tangy fruits to your regular diet.
You need a variety of fruits, vegetables, whole grains, herbs, and spices in your diet to enable your body to stay as healthy as possible. Good choices of foods to boost the immune system include citrus fruits, spinach, almonds, papaya, and green tea.
New research on intermittent fasting is encouraging because much of the effects of a three-day fast on the immune system are found with much shorter periods like the 16 to 20 hours of fasting typically associated with intermittent fasting.
The immune system is a complex network of organs, cells and proteins that defends the body against infection, whilst protecting the body's own cells. The immune system keeps a record of every germ (microbe) it has ever defeated so it can recognise and destroy the microbe quickly if it enters the body again.
Green tea is not only one of our recommended 5 best teas for weight loss, it's also one of the best sources for fighting off a cold. It contains flavonoids, an antioxidant that boosts immunity, and has anti-inflammatory properties, according to a study published in the Journal of Indian Society of Periodontology.
Good choices of foods to boost the immune system include citrus fruits, spinach, almonds, papaya, and green tea. It's worth remembering though, that diet alone can't keep us healthy. It's also essential to exercise, maintain a moderate weight, and limit habits such as smoking and a high alcohol intake.
Can products marketed as immune boosters actually boost immunity? Unless you have a deficiency in a key nutrient, such as vitamin C or zinc, the short answer is no. That is, there's no convincing evidence that any particular product meaningfully improves immune function in healthy people.
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