Fight off the flu with these foods

Cold and flu season is well and truly upon us!

If you’re on a mission to avoid the flu this year (aren’t we all), then you might want to think about revamping your dinner menu with these foods that can help to boost your immune system.


They don’t call it a superfood for no reason!

Supercharged with vitamins and minerals like vitamin A, C and E, this green vegetable is also packed with fibre and antioxidants, making it one of the healthiest vegetables you can dish up on your plate.

We like sneaking this green in with our nutritionist-approved salmon and broccoli pasta that’s on the table in less than half an hour.


We now understand why getting our greens in is so important.

This leafy green is brimming with goodness like antioxidants and beta-carotene (a plant pigment that gives vegetables their colour and turns into vitamin A) which both increase the infection-fighting ability of our immune systems.


It may be smelly, but garlic’s superfood properties make it great for your immune system and warding off the Winter flu (and not just because of it’s stink!)

Garlic can be used in everyday cooking and works great in curries, stirfrys and soups to warm us up on these bitter winter evenings. Brr!

Citrus fruits

Woke up with a sniffle? Best get stocking up on oranges because you’re going to need them!

Most citrus fruits are high in vitamin C which is thought to be the magic key to fighting infections. In fact, did you know that there is a recommended daily amount of vitamin C? Adults aged between 19-64 need at least 40mg a day.

As well as our friendly orange friends, you can also add a squeeze of this vitamin to any meal or drink with: grapefruits, lemons and limes.


Looking for some more ways to up your vitamin C intake? Look no further.

One small papaya can contain 100% of the daily recommended amount of vitamin C and are also a great source of potassium, magnesium and folate which all have benefits for your overall health.

Greek yogurt

Over at Everyone Health, a yogurt bowl is our favourite way to kickstart our mornings and we’re in luck as Greek yogurt contains live and active cultures that may stimulate our immune system to help fight off illnesses.

Our nutritionists recommend plain Greek yogurt over flavoured yogurts as these are often loaded with added sugar. Instead, satisfy your sweet tooth by sweetening plain yogurt yourself with a drizzle of honey and loading up on an assortment of fruits.

May the best immune system win!

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