10 immune-boosting foods


We’re still in cold and flu season and the corona virus has everyone on heightened alert. While the best thing you can do to prevent illness is to wash your hands, some foods can help boost your health and immunity.

Supporting your immunity isn’t just about taking extra vitamin C. It certainly pays to eat lots of fruit and vegetables that are packed with protective nutrients, but there are other foods you can eat to give yourself the best chance of feeling fit and healthy.  Bolster your natural defences with these foods included in your diet.

  •       Ginger Tea

When it comes to treating a common cold, ginger is one of the best foods for relief. Ginger’s potent anti-inflammatory properties are key in the root’s powers to combat a cold or flu.  Inflammation can affect your body’s immune response, anti-inflammatory ginger can play a key role in boosting your immunity.

  • Onions and Garlic

This amazing family of vegetables contain potent oils that have an anti-microbial action, so they may help protect against bacterial and viral infections.

  • Tomatoes

Tomatoes are a great food to eat when you’re sick  or trying to stay healthy due to their high concentration of vitamin C.  Just one medium tomato contains a little over 16 milligrams of vitamin C, which has been proven to fuel your body’s immune system.

  • Get enough Vitamin D

Vitamin D is an important nutrient for overall health and studies have shown that people low in this vital vitamin are at a greater risk of infection, including those of the upper respiratory system. In the winter months, low levels of sunlight mean we need to obtain vitamin D from our diets. There are only a few food sources, of which the best are oily fish such as salmon and mackerel, eggs and mushrooms. Including a selection of these foods regularly throughout the winter months is a good way to top up your vitamin D levels.

  • Dark Chocolate

Not that we need an excuse to eat chocolate, but if you need one here it is!  Believe it or not, dark chocolate can be extremely helpful in fighting off of a cold. Dark chocolate contains a heavy concentration of theobromine, an antioxidant that is thought to to alleviate coughing.

  • Oats and Barley

Grains such as oats and barley are rich in a water-soluble fibre called beta-glucans, which as well as keeping us full and satisfied, has a valuable immune modulatory effect – increasing the number and function of protective immune cells

  • Yoghurt

It’s long been known that  good gut health is critical to staying fit and well. In fact, more than 60% of our immune defences lie along the mucosal lining of our gut, so keeping it in tip top condition is paramount. Including probiotic foods like live yogurt, can help to feed the good bacteria in the gut.

  • Water

When you’re feeling sick, water can be one of the most helpful drinks to sip. Staying hydrated can help loosen trapped mucus. Try drinking at least the recommended eight glasses of water a day to keep yourself fully hydrated since we tend to lose more fluids when we’re sick.

  • Blueberries

Blueberries are filled with antioxidants that can help treat and prevent coughs and colds.  Consuming flavonoids — a class of antioxidants found in blueberries — made adults 33 percent less likely to catch a cold than those who did not eat flavonoid-rich foods or supplements daily.

  • Brightly coloured vegetables

Vegetables such as sweet potatoes, butternut squash and beetroot are rich in beta-carotene which our bodies convert to vitamin A. We need vitamin A to keep the mucosal linings in our nose and lungs robust enough to defend us against infection.

Should you require any further information or would like to speak to a member of our team please call us on: Hitchin 01462 420077 or Luton 01582 579687, alternatively e-mail us on: hichin@healesclinics.com or luton@healesclinics.com



Peter Heale Chiropractor in Hitchin and LutonFrom the team at Heale's Chiropractic Clinics
Over 30 years of helping people in Hitchin and Luton and the surrounding areas of Hertfordshire and Bedfordshire

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