Try to incorporate these ingredients as much as possible into your meals in order to strengthen your immune system:
1) Onion and garlic When combined, these two contain numerous antiseptic and immunity boosting compounds. As an added bonus, garlic helps to open clogged sinuses.
These can pretty much be added to anything; stir-fry, soup or pasta sauce.
2) Beef Beef as well as other red meats contain zinc, which helps build white blood cells and increases the number of cells that fight against cancer. It reduces the amount of free radicals in your blood stream and boosts your immune system.
Try a delicious Mediterranean roast beef pitta or a classic chilli con carne.
3) Mushrooms They increase the production of cytokines, which are cells that help fight off infection. They also contain polysaccharides, which are compounds that support the immune system.
Add mushrooms to omelettes or frittatas for a quick and tasty meal.
4) Ginger Ginger contains chemicals called sesquiterpenes that target colds as well as substances that help suppress coughing and sooth a scratchy throat. Ginger is also a natural pain and fever reducer and a mild sedative so you'll feel more comfortable and be able to rest easier.
Can add extra flavour to a stir-fry or tagine.
5) Kiwi Kiwis contain hefty doses of vitamin C, which can reduce cold symptoms as well as protect your body against infections.
Add Kiwi to a fresh fruit salad or muesli for breakfast or eat as a snack by itself.
6) Bell Peppers These are also packed with vitamin C, which prompts your body to produce more interferon. This antibody covers the surface of cells and fends off viruses.
Roasted red pepper and cannellini bean dip makes a delicious alternative to hummus.
7) Broccoli Broccoli is a great source of glucosinolates, phytonutrients rich in sulphur that stimulate the natural antioxidant systems in your body.
Try steaming it and having on the side of pork chops or grilled steak.
8) Carrots These are crammed with beta-carotene, a phytonutrient that increases your body’s production of T-cells and natural killer cells.
Can be chopped and eaten raw with a dip or shredded into a sandwich or pitta.
9) Black Pepper Peppercorns are high in piperine, a compound known for its anti-fever and pain-relieving qualities.
As we all know black pepper can be added to pretty much anything!
10) Milk Vitamin D has now been shown to boost your immune system. Most of us do not get enough Vitamin D from natural sunlight and so including milk into your diet can help top up you levels.
Stick to skimmed milk for your muesli, porridge and smoothies.