Citrus fruits – these nutrition-packed fruits (oranges, mandarins, grapefruit and lemons) are a great source of vitamin C, which has been shown to help fight infection by enhancing immune system function.
Pumpkin and sweet potato – both are an excellent source of the antioxidant beta-carotene (responsible for their yellow-orange colour) that helps to reduce oxygen’s damage to body cells. In addition, sweet potato has a low GI level which is great for your blood sugars and keeps you feeling fuller for longer.
Soup – it’s hot, tasty and nutritious. Soup is perfect for those wintery days. Not only do most soups provide a number of vegetables, they also provide water which is often forgotten about during winter. Hot liquid also helps break up congestion and liquefy mucus.
Tea – for 5000 years the Chinese have used tea to treat many aliments including colds and coughs, body aches and pains. Tea is a natural source of antioxidants called flavonoids, which help strengthen the body’s immune system.
Garlic – garlic’s very distinct smell can be attributed to allicin which has been shown to have an antibacterial and antiviral power. In its raw form, eating garlic regularly can help to prevent a cold taking hold.
Ginger – like garlic, ginger has been shown to improve the immune system’s ability to fight infections. It also has a warming effect on circulation which helps to reduce fever.