Yoghurt is packed full of good bacteria known as “probiotics” that helps with digestion and in turn help with your immune system. Check out these recipes Blueberry and Rose Water Yoghurt Parfait and Chia Pudding.
- Citrus Fruits
Citrus fruits like oranges and grapefruits are good sources of vitamin C which helps build up your immune system and increases the production of white blood cells. Try this recipe Strawberry, Orange & Banana Frappe for a tasty treat.
Garlic’s immune-boosting properties seem to come from a heavy concentration of sulphur containing compounds, such as allicin. Why not sample these delicious recipes: Mediterranean Chicken and Couscous Salad and Asparagus Fries.
Blueberries are famous for their high antioxidant content, but almost all berries are very healthy. They contain flavonoids and phytochemicals, which are powerful antioxidants. This Blueberry Pudding, Jam & Custard and this Berry Crumble should both be on the ‘must try’ list.
- Green Tea
Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of EGCG, a powerful antioxidant which has been shown to enhance immune function.
When it comes to preventing and fighting off colds, vitamin E is key to a healthy immune system. Nuts, such as almonds, are packed with the vitamin and have healthy fats that help absorb it. Check these recipes out for a scrumptious dessert: Christmas Cake and Almond & Banana Pancakes.
Spinach made our list not just because it’s rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection fighting ability of our immune systems. A couple of lovely recipes you can try are this Spinach & Strawberry Smoothie or this delicious Lentil Soup.
- Fatty Fish
Fatty fish like tuna and salmon are excellent sources of omega three fats. These healthy fats improve white blood cell activity. This once again helps shore up the immune system. If you’re in the mood for something more substantial, then try these recipes: Salmon & Broccoli Frittata, Salmon & Asparagus Tart and Oriental Tuna Tartare Cups.
We hope you include these foods into your diet to help keep your immune system as strong as it can be.