Five foods to help boost your immunity

The common cold: winter’s worst enemy. One day you’re fine, feeling on top of the world, and then suddenly, without much notice, you wake up coughing, snotty, and feeling like you’re swallowing razor blades.

They say there’s no cure for the common cold, which isn’t exactly what you want to hear when you’ve been hit so hard that you can’t even get out of bed. So what's the solution? Food. Yes, food. I kid you not. There are plenty of foods out there that can help to boost your immunity, which will in turn help you fight that cold and get you up and out of bed in a jiffy.

We spoke to Sharon Natoli, accredited practicing dietitian and Founding Director of Food and Nutrition Australia, to fill us in on the specific foods that can help boost your immunity and keep that common cold at bay.

FOODS TO HELP BOOST YOUR IMMUNITY

Eat:
Probiotic yoghurt
Why?:
According to Sharon, probiotics are beneficial bacteria that help boost the immune system. Certain probiotics – in particular LGG (which can be found in various yogurts) – can even help reduce the duration of a cold and minimise the severity of symptoms. Add a probiotic yoghurt to your breakfast cereal or as a healthy dessert or snack.

Eat:
Lean red meat
Why?:
Sharon recommends lean red meat for the protein, iron and zinc found in it. Iron is needed to maintain a strong immune system; zinc is vital for many of the reactions the immune system carries out to protect the body from infections; and protein helps repair tissues and cells. Try eating approximately 100g of lean red meat for lunch or dinner three to four times a week.

Eat:
Red Capsicum
Why?:
“Red capsicum is very high in vitamins A and C, which are both needed for a strong immune system,” says Sharon. So high in fact, that one half of a large red capsicum will provide well over 100 per cent of your daily needs for vitamin C, and nearly a third of your daily vitamin A needs. Add red capsicum to your salad; grill it and serve it in a sandwich or wrap; or even include it in a stir-fry.

Eat:
Garlic
Why?:
Sure, garlic doesn’t leave you with the freshest breath, but according to Sharon, the anti-bacterial properties found in garlic can do wonders to keep the bugs that cause infections at bay. And it’s pretty easy to include in your diet – use it to flavor cooked vegetables, soups, stir-fries, or grilled meat dishes. Hint: fresh is best, so make sure you have a garlic crusher handy.

Eat:
Brazil nuts
Why?:
Brazil nuts are very high in selenium, “a powerful antioxidant that helps protect the cells in the body from damage,” says Sharon. Just two Brazil nuts provide you with 100 per cent of your daily selenium needs, making it a great immunity-boosting food. Try some Brazil nuts with other mixed nuts for a healthy snack, or chop them up and add them to your breakfast cereal. Feeling adventurous? Crush Brazil nuts and use them as part of a Dukkah mix or pesto.

Do you eat any of these immunity-boosting foods? Will you add them to your diet to help keep colds away?