Supercharge Your Immune System With Food!




Is it just us, or does it feel like everyone is getting ill right now? With so many winter bugs zooming around, it’s important to give our immune system the best chance we can to fight them off. We asked super healthy blogger Ruth from Let Her Eat Clean to give us some top tips and round up some blog posts for some extra reading…

ruth says…

Some super smart chap called Socrates once said “Let food be thy medicine and medicine be thy food.”

Want to run like a well oiled machine that doesn’t conk out on an all too regular basis? The answer probably lies in your dinner plate. Supercharging your immune system at mealtimes is a great way to lay the foundations that will help stop repeated onsets of the dreaded lurgy and leave the Lemsip gathering dust in the bathroom cabinet.

1. load up on vitamin c

The jury and the research community is out when it comes to how effective vitamin C is at stopping a cold but it’s definitely proven to reduce the severity and the onset. When you think vitamin C, I bet you think oranges, don’t you? How about giving Cook Sister’s blood orange and beetroot salsa a whirl?

2. go bonkers for brazil nuts

If I told you Brazil nuts are a brilliant source of selenium you’d be forgiven for saying “sele-what?” Selenium is one of those nutrients that gets regularly forgotten about and one most of us in the UK are deficient in. Brazil nuts are one of the best sources of selenium around – and an ideal on the go snack. Although this soup is a treble mealtime win, not only including the Brazil nuts but a ton of veggies to boot:

3. better glucans

Beta Glucans are seriously awesome forms of carbohydrates that activate parts of our immune system, helping to protect us from infection. Beta Glucans are found in some mushrooms but oats are an especially rich source. Have you seen the oaty immensity that is this breakfast offering from Fuss Free Flavours?!


Sometimes if the snuffles do get the better of you, you want something with a strong flavour and a bit of a kick to keep mealtimes interesting. This Teriyaki Sauce from The Crazy Kitchen looks like it could be just the job  What’s more, the key ingredients of ginger and garlic are brilliant at supporting good bacteria in our tums – which is actually where 70% of our immune system lies.


I’m as good as certain Tinned Tomatoes will agree there really is nothing quite like a decent tin of chopped tomatoes. Lycopene is a brilliant antioxidant with some recent research showing it to have cancer-fighting properties. And guess where you’ll find it at its best? In tomatoes. But hey, hold the ketchup…

Do you have any ‘go to’ cures for the common cold? A failsafe family tradition that keeps you fit and healthy all winter long?


Note: The information in this article should not be treated as a substitute for professional medical advice; always consult a medical practitioner if you’re feeling unwell. 

Sally is the publisher of Foodies100, the UK's largest directory of brilliant UK food and drink blogs and bloggers. Every day of the week, we promote the UK's best and most exciting blogs about food and drink.

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