With cold and flu season approaching, and not to mention a global health pandemic still lingering, keeping your body fuelled with foods that give you the best chance of avoiding sickness has never been so important.

Now, we’re not trying to say these foods are the cure to all of your troubles. But there is scientific evidence to prove that these particular nutrients can benefit vital parts, organs and processes in our bodies that play crucial roles in keeping our immune systems healthy and efficient.

So, with that in mind, here are five immune boosting foods…

1. Turmeric

Turmeric is a spice that comes from the rootstalks of a flowering plant. The plant is commonly found in South Asia and has long been used in the subcontinent’s dishes as a colouring and flavouring agent, as well as for its health benefits.

Famously, these have included anti-inflammatory and healing benefits, but more recently, the spice has been recognised for its positive impacts on the immune system, too.

In fact, research has shown that turmeric boosts immune cell activity, enhances antibody responses and ultimately, helps regulates a healthy immune system.

Turmeric can be added to your diet in many different ways. But to really feel its benefits, it’s best to consume it alongside black pepper as some nutrients in turmeric are not well absorbed naturally. Therefore, the absorption boosting properties of black pepper, make the two the perfect pairing.

Recipe ideas:

• Sprinkle turmeric on top of smoothies
• Add to the base of curries, sauces and soups
• Boil in water and make a tea

2. Ginger

Ginger is another flowering plant but the food item we are used to consuming comes from its root. Although native to Southeast Asia, ginger is widely used in all corners of the globe today. It’s distinct taste and fragrance adds character to dishes, but its benefits to the immune system are why ginger deserves a place in your daily diet.

Ginger has long been used in traditional and alternative medicines. It contains a natural oil called gingerol, which gives it its medicinal properties including anti-inflammatory and antioxidant effects.

As well as this, ginger has been known to ease cold and flu symptoms, such as a sore throat and relieve nausea.

Recipe ideas:

• Boil in water and make a tea
• Add to smoothies or juices
• Use to marinate chicken or salmon
• Include in desserts, including cakes and biscuits

3. Yoghurt

Yogurt is packed with various minerals and vitamins, such as calcium, protein and B vitamins, all of which are vital for general health and wellbeing.

But those with high probiotic contents are also beneficial to the immune system. These yogurts contain good bacteria which can help to reduce symptoms such as inflammation, infections and gut disorders.

Recipe ideas:

• Eat with granola
• Use as base for homemade salad dressing or pasta sauce
• Add fruit and freeze to create a frozen yoghurt dessert

4. Kale

Kale has long been hailed for its health benefits. This leafy dark green vegetable can be added to many dishes, snacks and drinks.

Some of the biggest benefits of kale come from its high iron, potassium and vitamin K contents, which promote general wellbeing, blood health and sustained energy levels.

Kale is also rich in vitamin A, which is what gives it its immune boosting properties. Vitamin A is key for a functional and fighting immune response. And as the body cannot synthesise the vitamin itself, it must be absorbed through diet, so eating foods such as kale is particularly beneficial.

Recipe ideas:

• Add to salads
• Put in smoothies and juices
• Try alternative snacks, such as kale crisps

5. Sunflower seeds

Sunflower seeds are a food item that are often overlooked when it comes to immune health. They are packed with nutrients that not only fight off infections, but also maintain a healthy immune system and regulate responses.

Their vitamin E contents, in particular, is the greatest immune supporter as the micronutrient helps strengthen the body’s natural defence against illnesses and infections.

Sunflower seeds also contain zinc, which also plays a number of vital roles in the body, including maintaining a healthy immune system. Zinc can be lost when exercising so ensuring it is kept topped up through diet is vital for a fighting chance of immunity, making sunflower seeds the perfect post-workout snack.

Recipe ideas:

• Include in salads
• Add to granola or cereal
• Sprinkle on top of vegetables

So, there you have it – five foods for a fighting immune system that you can easily introduce into to your diet today!

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