10 Immunity-boosting foods to add to your diet daily

Cold Busters: 10 Immunity-boosting foods to add to your diet daily

Sarah Khan

06 Dec 2016

updated the 15 December 2016 à 18:01

1/10
Watermelon
This deliciously juicy fruit not only makes for a refreshing munch on a hot day, but is rich in antioxidants called glutathione when ripe. Glutathione strengthens the immune system, allowing your body to fight off infections. To get the most glutathione from your watermelon, make sure to eat the red pulpy flesh near the rind.
2/10
Chicken soup
There’s hard science behind this classic flu remedy. Homemade chicken soup can ease your cold symptoms and may help you get well sooner. It contains a chemical called carnosine that can protect your body from the flu virus. If you don’t have time to make the soup from scratch, fret not. Researchers have found that many store-bought soup brands have the same effect!
3/10
Low-fat yoghurt
Probiotics found in yogurt and other fermented products may ease the severity of colds - simply look out for labels that say "live and active cultures." For added benefit, opt for yoghurt with added vitamin D. Studies have shown that people with lower vitamin D levels are more likely to catch a cold or flu.
4/10
Button mushrooms
Button mushrooms provide you with the mineral selenium and B vitamins riboflavin and niacin. These nutrients help boost your immunity in several ways. Firstly, people who are low on selenium may be more likely to get a more severe flu. The vitamins riboflavin and niacin also play a role supercharging your immune system.
5/10
Sweet potatoes
Sweet potatoes, like carrots, contain beta-carotene. When consumed, your body converts beta-carotene into vitamin A, which fights damaging free radicals, bolsters the immune system and has great anti-aging benefits.
6/10
Tea
Tea, whether green, black or white, delivers disease-fighting polyphenols and flavonoids. These antioxidants seek out cell-damaging free radicals and destroys them. Although both decaf and caffeinated varieties work equally well in this regard, opt for the healthier decaf.
7/10
Spinach
This "super food" is rich in many nutrients like folate, which helps your body generate new cells and repair DNA. It also contains fibre, antioxidants, vitamin C, and more. To get the most potent benefits out of your spinach, eat it raw or lightly cooked.
8/10
Broccoli
Broccoli is rich in nutrients that protect your body from damage. It has vitamins A and C, and the antioxidant glutathione. Add to any dish or top with some low-fat cheese to round out a side dish.
9/10
Oats
These grains contain beta-glucan, a type of fibre with antimicrobial and antioxidant capabilities more potent than echinacea, reports a Norwegian study. When animals eat this compound, they're less likely to contract influenza, herpes, and even anthrax; in humans, it boosts immunity, speeds wound healing, and may help antibiotics work better.
10/10
Oysters
While it might be more known for its aphrodisiac properties, oysters are also a great immunity-boosting food. Its zinc content allows it to fight viruses through creating and activating white blood cells.

Add these superfoods to your diet for an extra flu bug-fighting punch!

If you find that you’ve been prone to catching the flu bug lately, you might want to re-think the foods you have been eating. It is no secret that a healthy body begins with a healthy immune system. Food is one of the most powerful, natural tools available to help prevent diseases – in fact, over 70% of your immune system is in your gut, making what you eat paramount to your health.

Thankfully, you don’t need access to fancy ‘superfoods’ like kale, acai or kombucha to supercharge your immune system! Your everyday grocery store staples like spinach, watermelon and oats (among others) are all rich in immune-boosting nutrients that can greatly strengthen your body against diseases. Curious? Head up to the gallery above to check out the 11 immune-boosting foods you need to incorporate into your diet pronto.

Sarah Khan

Photos: Getty Images

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