Winter immune boosters

Winter immune boosters

The winter chill is here and so too are the dreaded winter colds and ‘flu. So how can you protect yourself against these uninvited bugs? Eating well is essential to build a strong immune system to keep you well this winter.
Follow these 5 tips to help ward off the winter lurgy.

 

1. Boost your vitamin C intake
This powerful antioxidant may reduce the severity and duration of colds and ‘flus. Include at least 2 -3 serves of high vitamin C fruit and veg every day e.g. oranges, grapefruits, mandarins, kiwi fruit, strawberries, capsicum, broccoli, cauliflower, tomatoes and Brussel sprouts.

 

2. Add some extra vitamin A
Another powerful antioxidant which helps to fight infection. Good sources of Vitamin A include eggs, dairy, oily fish (salmon, tuna, mackerel, sardines), and orange coloured vegies.


3. Increase your iron & zinc
Iron and zinc are essential minerals that help maintain a healthy immune system. Good sources of iron include lean red meat, poultry, eggs and fortified breakfast cereals. Zinc is found in seafood (especially oysters), lean meat, wholegrains, nuts and legumes.

 

4. Flavour with garlic
Traditionally known as nature’s penicillin garlic contains naturally occurring antibacterial properties that can give a further boost to your immune system.


5. Get plenty of sleep and make time to relax
Making sure you leave some ‘total relax’ time so you can help your health with the good mood hormones (the endorphins). Getting a good night’s sleep (6-8 hours is about right for most adults) is also important to recharge your immune system every day.

 

Click here to download this fact sheet as a PDF