Building immunity for winter: MUST-HAVE ingredients to include in your next grocery shop!


As the temperatures plummet and our days grow shorter, the upcoming winter season can become a hotbed (sorry, sometimes we can’t resist a bad pun here at the SDC) of cold and flu viruses. But what's the best way to prevent sickness brought on by the cold weather?

That's right – building up our immunity against them! And the best way to do that is by having a healthy lifestyle and eating a balanced, vitamin-filled diet daily that will help you keep the bugs at bay this year.


Here, Jane de Graaff from 9Honey guides us on what we should look for when we're choosing ingredients and dishes that will help us stay well through winter.

"First up we want variety, always," she says. "The wider your selection of nutrients received through your food, the better the chance your body will have of getting access to all the vitamins and minerals it needs."

"What we're looking for are foods that have good anti-inflammatory and antioxidant qualities, and vitamins that are easy to absorb and that support the immune system and its regulation."

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Food alone won't make you invincible, but it can help you fight off the symptoms of cold and flu. Credit: Getty Images/Aamulya.

Here are some classic immune-boosting ingredients she recommends that you add to your shopping list for your next weekly shop:

Garlic: When chewed, garlic is known to produce a compound called allicin, which supports the disease-fighting response of white blood cells against viruses like the common cold or flu. It is also a natural antibiotic and is high in organic sulphur which is a mineral that keeps your lymphatic system healthy.

Ginger: Eating fresh ginger can improve your immune system by giving it some much-needed support. The gingerol contained within the root is said to be a powerful antioxidant that has been shown to have antibacterial and antiviral properties.


Beetroot: Rich in iron and vitamin C, eating beetroots can help to create healthy red blood cells in the body and battle against infections. These are also high in fibre and support the growth of healthy gut bacteria.

Sweet potato and carrots: Orange fleshed vegetables are high in beta-carotene, which is converted into vitamin A in the body. Vitamin A supports the immune system and helps fight off germs, colds and the flu. They are also high in vitamin C, which helps the body build antibodies to fend off viruses.

Turmeric: The anti-inflammatory and antioxidant properties in turmeric support a healthy and functioning immune system.

Dark leafy greens: These are excellent sources of fibre, folate, iron, calcium, and vitamins C and K. These are also known to provide important chemical symbols that encourage immune cells in the gut to function properly.


Salmon: Fatty fish (such as salmon and tuna) contain ample amounts of healthy omega-3 fatty acids, which may enhance immune function. Omega-3s may help to reduce inflammation and could increase your body's ability to ward off illnesses.

Eggs: Adequate protein intake is important to support immune response, and eggs are a great way to do this since they also contain nutrients like vitamin D, zinc, selenium, and vitamin E that the body needs for proper immune functioning.

Almonds: These nuts contain iron, protein, and vitamin E which are essential to healthy immune system function.

While these ingredients may help you prevent a simple cold, they may not do much for you once you already have it. When you get sick this upcoming cool season, you can always whip up a bowl of nourishing, mineral-rich chicken soup to make you feel better.

This video below is a simple recipe you can always tweak according to your liking:



Credit: OldManCooking.


Stay safe and healthy, members! We also strongly recommend you consider talking to your GP about this year’s flu vaccine, as well as another covid booster. Check out our article here for more information.
 

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