Cold and flu season may be on the horizon, but that
doesn’t mean it’s just a matter of time before the dreaded lurgy strikes.
Nourishing your body with the right foods in the autumn months will bolster
your immune system, standing you in good stead for when everyone around you is
coughing, sneezing and sniffling. “Our immune cells are affected by the
nutrients we consume, so if we have deficiencies or don’t have enough of certain
nutrients, we’re not as able to fight off illnesses,” says Kate Gudorf, accredited practising dietitian and spokesperson for
the Dietitians Association of Australia.
Here, five great immune-boosting options.
heard that omega-3 fatty acids in oily fish such as salmon, mackerel, trout and
herring are brilliant for your heart – but that’s not all. “Omega-3s
people who took a garlic supplement during the colder months had significantly
fewer colds than placebo poppers and, if they did fall sick, they recovered
faster. “The sulphur compounds in garlic help to maintain a healthy immune
system, and garlic also feeds the good bacteria in the gut,” says Henham. Use
garlic to add flavour to everything from sauces, dips and salad dressings to
curries, stews and roast vegetables.
your greens will give your immune system a dose of folate and vitamin C. “Vitamin C is needed for the activation of
immune cells and folate deficiency has been linked to reduced immunity, so it’s
important to get enough,” says Gudorf. As well as leafy green salads and
stir-frys, you can whip up a spanakopita (spinach or silverbeet pie) or toss a
handful of baby spinach into omelettes, risottos and pastas.
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