As you approach winter, you’ll need to have your arsenal ready to fight off colds and flu. Food can be a powerful weapon.

Science has shown that certain nutrients can play a key role in boosting your immune system and speeding up the healing process. By giving your body the right foods the moment you start feeling under the weather, you’ll be able to recover more quickly, and you’ll feel like yourself again in no time.

Vitamin C

It has powerful antioxidant properties. Foods high in vitamin C include:

  • Kiwis
  • Berries
  • Cantaloupes
  • Oranges
  • Strawberries
  • Bell peppers

Vitamin D

It helps to regulate the immune response. Foods high in vitamin D include:

  • Fatty fish
  • Fish liver oils
  • Eggs yolks
  • Cheese
  • Beef liver

Zinc

It enhances immune function. Foods high in zinc include:

  • Fatty fish
  • Nuts (pine nuts, cashews and almonds)
  • Seeds (pumpkin, squash and sesame)
  • Legumes
  • Oysters
  • Red meat
  • Dairy products
  • Eggs

Manganese and magnesium

They boost overall health and healing, while folate and copper also play a role in support ing the immune system.

To get more of these nutrients, increase your intake of whole grains, leafy vegetables, car rots, coffee, tea, spices, pumpkin seeds, quinoa, dark chocolate, black beans, edama me beans, avocado and sweet potato.

Echinacea

For centuries, Native Americans have used this plant as a natural remedy for immune health. Today, research shows that you can reduce your sick days significantly if you add echinacea extracts to your diet.

Chicken soup

It genuinely works. If made correctly, chicken soup will be full of the minerals and vitamins you need, and deliver them in a way that rehydrates the body and adds electrolytes back into the system. This is especially help ful if you have a fever or diarrhoea. Hot chick en soup can even help to clear out nasal mucus.

For chicken soup to be most effective, use bone broth as the base. Bone broth is high in magnesium, calcium, folate, phosphorus and collagen. Glucosamine and gelatine, released from bones when they’re cooked down, are building blocks of our digestive system, help ing to heal the lining of the digestive tract. Bone broth also allows the body to better absorb nutrients, which in turn helps to fight infection and reduce inflammation in the body.

Place a whole roast chicken, covered with hot water, in a slow cooker, and cook on low overnight. Then add vegetables, onions, stock, garlic, basil, thyme, rosemary, salt and pepper, and cook until the optimum flavour is achieved. Enjoy it warm, and freeze some, so you’ll have it on hand for when you feel the onset of symptoms.

Other remedies that can help you to get better faster

  • Get enough rest
  • Keep hydrated
  • Enjoy gentle movement, such as short walks outside, stretching or pilates

Bottom line

The next time you go grocery shopping, remember that the choices you make will have an impact on the fuel that goes into your body, which is important if you want to remain healthy through winter. Choose items that will assist your body in functioning optimally, and help you to fight off flu bugs.