Flu season or not, the fact is we can get sick at any time; especially now considering many of us have just come back from holiday, gotten on and off multiple flights and have kids going back to school.

However, regularly feeding our bodies healthy nutrients and maintaining a daily diet of balanced meals goes a long way towards keeping us fit, and fighting off viruses and bacteria.

Though there’s no such thing as a ‘magic cure’ diet against catching the common flu or cold, consuming certain foods on a regular basis have proven to be effective in maintaining our health and bouncing back quicker when sick.

The factors to consider when choosing foods that boost our immune systems include their vitamin C content and their anti-inflammatory components. To name a few, consider adding some of the following to your next shopping list.

10 Ingredients to Strengthen your Immune System

1. Citrus fruits, such as oranges and grapefruit; high in vitamin C which in turn increases the production of white blood cells, thereby improving your body’s chances of fighting off infections.
2. Red capsicum; a single one contains about 3 times more Vitamin C than a large orange.
3. Broccoli (or rather, most cruciferous vegetables); high in vitamins, minerals and antioxidants, this is one of the healthiest vegetables to have on hand, and works best when had raw or just mildly cooked.
4. Garlic; not only is this flavour enhancer great for the immune system, but also effective in maintaining healthy arteries and lowering blood pressure.
5. Ginger; great for the immune system and useful to have on hand if you are already sick, due to its anti-inflammatory properties and its ability to reduce feelings of nausea.
6. Spinach; high in vitamin C and antioxidants, and is also most effective when cooked as little as possible or not at all.
7. Yogurt; excellent for gut health, which strengthens and enables our immune systems to fight off diseases and infections.
8. Almonds; a powerful antioxidant that makes for an easy ‘on-the-go’ snack.
9. Turmeric; a great anti-inflammatory ingredient that’s super effective when it comes to both a healthy immune system and good gut health, and provides great flavour when added to any dish or even a smoothie.
10. Fatty fish such as salmon; also due to their high anti-inflammatory components that keep your body healthier and stronger.

Taking these food items into account, here are some recipes currently available on the yufeed app to help you on your journey to a healthier immune system.

Recipes

• Stir fries (these recipes include ingredients such as garlic, ginger and red capsicum)
• Salads, such as the Broccoli Salad
• Loaded Breakfast Smoothie (be sure to add the turmeric)
• Salmon recipes

Finally, when in doubt, just be sure to pair every meal with a raw fruit or vegetable and try to have some easy snacks (like almonds) on hand.  Not only will your immune system be all the better for it, but you will also start to feel great!