Are you frustrated about how often you get sick but aren’t too sure what you can do?
Well, there’s no need to stress – pour yourself a cup of herbal tea and get comfortable! I’ve created a list of 10 dietitian-approved foods to boost your immunity and prevent you from falling ill.
Oranges
Oranges contain Vitamin C which is responsible for producing white blood cells and boosting your immune system. The daily recommended dose is 45mg for an Australian adult (the equivalent of an orange).
Blueberries
Blueberries are a great source of flavonoids, which support your body’s respiratory system and have anti-inflammatory effects.
Sweet potato
Sweet potatoes contain beta carotene which is an antioxidant responsible for boosting the strength and appearance of your skin.
Tip: For a healthy carbohydrate hit, try sweet potato mash.
Garlic
Garlic is a type of prebiotic fibre (which is food for your good gut bacteria). The more you feed your good gut bacteria, the stronger your immunity becomes.
Tip: Elevate your cooking game by sauteing garlic.
Ginger
Ginger contains the antioxidant gingerol which helps your digestion and has an anti-nausea effect.
Capsicum
Capsicum is a phenomenal source of vitamin C and is perfect for those concerned with blood sugar levels.
Tip: Dice up a capsicum and mix it through a meat base e.g. spaghetti bolognese sauce.
Broccoli
Broccoli contains fibre, Vitamin E, C and A, which feed your digestive tract and reduces your cholesterol levels.
Tip: Whip up a steamed broccoli salad for your next BBQ.
Spinach
Spinach is rich in a variety of nutrients including Vitamin C, Vitamin E and carotenoids.
Tip: Add spinach leaves to your omelette.
Almonds
Almonds contain Vitamin E, which protects your cells from damage caused by free radicals. Free radicals are compounds that increase your risk of chronic disease.
Tip: Add a spoonful of crushed almonds over your breakfast cereal.
Yoghurt
Yoghurt contains live forms of probiotics (good gut bacteria). By having probiotic-rich food often, you can create a larger and stronger bacteria army, which will be more effective at fighting off infections!
So what’s next? Well, it’s time to incorporate these 10 nutrient-rich foods into your diet. They all play a role in boosting your immunity and keeping you fit and healthy!
Let me know if you would like to learn more about the powerful impacts of nutrition.
