Nutrition Tips for Cold & Flu Season from Your Family Nutritionist

Did you know that our immune system remembers every microbe it has ever fought and defeated. This means that if a microbe enters the body for a second time, the immune system has a stored record that enables it to quickly recognise and fend off the microbe before it has the chance to infect you.

One of the best ways of helping the immune system to stay healthy is to eat foods high in anti oxidants which you may have heard of, but what exactly are anti-oxidants?
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Antioxidants are molecules that can help your body to fight off something called “free radicals”. Free radicals can cause serious harm quickly within the body and so we need to make sure that we have antioxidants within our diet to fend off these harmful substances.
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Our immune system also produces proteins called antibodies which are found in our blood cells but are located in many areas of our bodies including skin lungs, tears, saliva and breastmilk!
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Their role is to attack or eliminate “intruders” such as bacteria, viruses or pathogens which can lead to us getting sick.
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So, we have to ensure our bodies are healthy and contain a balance of nutrition to produce these amazing substances that we all need to survive. Here are some top foods that bolster the immune system and tips on how to incorporate them into family meals and snacks.
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Sweet potatoes

Sweet potatoes are rich in beta-carotene, which the body converts into Vitamin A. This vitamin is essential for maintaining healthy skin and mucous membranes, the body's first line of defence against pathogens.
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Incorporation Tips:
 Roast sweet potatoes with olive oil and a sprinkle of cinnamon.
 Add mashed sweet potatoes to pancakes or muffins.
 Serve baked sweet potato fries as a healthy side dish.
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Yoghurt

Probiotics in yogurt help maintain a healthy gut microbiome, which is crucial for immune function. Choose yogurts with live and active cultures.

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Incorporation Tips:
 Serve yogurt with a drizzle of honey and a sprinkle of nuts or seeds.
 Use yogurt as a base for smoothies.
 For weaning babies, replace salty shop bought mayonnaise with full fat Greek yogurt and use as a toast topper mixed with tuna, prawns or chicken.

Citrus Fruits

Citrus fruits like oranges, grapefruits, lemons, and limes are rich in Vitamin C, a key nutrient that helps increase the production of white blood cells, which are vital for fighting infections.
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Incorporation Tips:
 Add orange segments to breakfast cereals or yogurt.
 Prepare a citrus fruit salad for a refreshing snack.
 Squeeze fresh lemon juice over salads or into water for a zesty flavour boost.
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Berries

Berries such as strawberries, blueberries, and raspberries are packed with antioxidants, vitamins, and fibre, all of which support the immune system.
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Incorporation Tips:
 Mix berries into smoothies for a nutrient-packed breakfast.
 Top pancakes or waffles with fresh berries and a drizzle of honey.
 Add berries to porridge or yogurt for a tasty and healthy snack.
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Garlic

Garlic is known for its immune-boosting properties thanks to its high sulphur compounds, such as allicin, which have been shown to enhance the immune response.
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Incorporation Tips:
 Add minced garlic to soups, stews, and sauces.
 Roast garlic with your roasted veg and serve, mixed into plain yogurt for a lovely dip.
 Incorporate garlic into homemade salad dressings and marinades.
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Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are rich in vitamins A, C, and E, as well as folate and fibre, all of which contribute to a strong immune system.
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Incorporation Tips:
 Blend spinach or kale into smoothies for a hidden nutrient boost.
 Add greens to soups, stews, bolognaises and casseroles.
 Make a family-friendly salad with mixed greens, cherry tomatoes, and a light vinaigrette.

Almonds

Almonds are a great source of Vitamin E, an antioxidant that helps protect cells from damage and supports immune function.
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‍Incorporation Tips:
 Keep a jar of almonds on hand for a quick and healthy snack.
 Add sliced almonds to cereals, salads, or yogurt.
 Use almond butter as a spread on whole-grain toast or as a dip for apple slices.

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Ginger

Ginger has powerful anti-inflammatory and antioxidant effects, which can enhance immune function.
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Incorporation Tips:
 Add fresh ginger to stir-fries and soups.
 Brew ginger tea by steeping sliced ginger in hot water.
 Grate ginger into smoothies for an extra kick.

Turmeric

Turmeric contains curcumin, a compound with potent anti-inflammatory and antioxidant properties.
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Incorporation Tips:
 Add turmeric to rice, soups, and stews for a warm, earthy flavour.
 Make a turmeric latte by blending turmeric with warm milk and a touch of honey.
 Incorporate turmeric into homemade salad dressings and marinades.

By incorporating these immune-boosting foods into your family's diet, you can help ensure that everyone stays healthy and strong during the cold and flu season. These foods are not only nutritious but also versatile and easy to include in everyday meals and snacks. Remember, a balanced diet rich in vitamins, minerals, and antioxidants is key to supporting a robust immune system.

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