Here are the foods that can help you stay fit and healthy this winter.
Sniffles, sneezing, aches and pains – sound familiar? As the temperature drops, the dreaded cold and flu season is upon us. With the average adult catching three colds a year, each lasting nine days, you’ll need all the help you can get to ward off that pesky virus. Try these food heroes and banish the bugs naturally this winter.
Salmon
With daylight hours dwindling so will your Vitamin D levels. Research has shown that people with high levels of Vitamin D suffer from fewer respiratory tract infections so try eating some more Vitamin D-rich fish like salmon.
Blueberries
We like to think of blueberries as bite-sized immunity boosters thanks to their strong antioxidant properties. In 2007, Cornell University scientists found wild blueberries contained the most active antioxidants of any fresh fruit.
Garlic
As well as adding a punch of flavour to your cooking, garlic contains allicin, which has a direct antiviral effect. A 2001 study found that people who took garlic supplements for 12 weeks between November and February got fewer colds than those who took a placebo.
Anise seeds
These liquorice-flavoured seeds have strong antibacterial properties and have been shown to ease coughing and to help clear congestion from the upper respiratory tract. A good source of iron, magnesium and vitamins A and C, you can add them to your food or even take them in your tea.
Oranges
As you'll almost certainly know, oranges have a high concentrations of Vitamin C. A 2006 Japanese study showed the risk of contracting three or more colds over a five-year period was reduced by more than 60% when subjects ingested 500mg of Vitamin C per day.
Fennel
This hardy herb, which can be eaten raw or cooked, can help clear chest congestion and soothe an irritating cough. Like anise seeds, to get the best cold-fighting benefit from fennel, try sipping on a tea made using its seeds.
Red Peppers
This veggie is high in vitamin C. One red pepper has 150 milligrams of the nutrient—that's twice the recommended daily allowance for women (75mg). By comparison, an orange only has about 100mg. Vitamin C also amps up the release of interferon, a protein than stops viruses from replicating.
Ginger
Known for its ability to curb nausea this pungent herb can also act as an antihistamine and decongestant – a massive relief when suffering from a cold. Include it into your diet by adding some fresh ginger to a stir-fry or add some thinly slice pieces to a cup of tea with lemon and honey.
Chilli
Banish that stuffy nose with some seriously hot chilies. They contain capsaicin, a compound that gives them their kick and acts as a decongestant – a godsend when you haven’t been able to breathe properly for a week. Add some freshly chopped chili to your soups, salads or pasta.
Leafy greens
All dark leafy greens, like spinach, kale, Swiss chard and arugula, are great sources of the cold-fighting Vitamin C. Stocking up on your greens can reduce the duration of a cold. Remember – the darker the greens, the higher the nutrient content.
Sunflower seeds
Sunflower seeds are a great way to boost your source of Vitamin E - an antioxidant that enhances the body’s production of immune cells. A 2003 study in Scotland found that people with diets high in vitamins C and E had greater lung capacity and produced less phlegm.
Kiwifruit
Full of Vitamin C, kiwifruit can help increase your resistance. But don’t wait until you get poorly; studies show that taking large doses of Vitamin C once a cold begins does not shorten its length or severity, but a regular dose every day can.
Onion
To really benefit from an onion’s cold-fighting properties it’s best to eat them raw. If the flavour proves too strong for you try adding them to your meals, in salads, pastas or stir-fries.
Honey
Research presented at the National Meeting of the American Chemical Society (ACS) found that honey is able to fight infection in multiple ways. It’s loaded with polyphenols, hydrogen peroxide and a natural acidity, all which protect the body from bacteria and actively target and destroy bacterial cells.
Chicken soup
Turns out your mum was right, this age-old elixir really is good for you. According to a study from the University of Nebraska Medical Center, the soup inhibits white blood cells called neutrophils that are released in huge numbers when you have a cold.
What do you eat when you're poorly? Share your food remedies with us in the Comments box below.
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