Full list of immune-boosting foods experts say to try when you're ill
A health expert has revealed the six foods that you should eat to boost your immune system and said they can help fight brutal colds this winter.
Rhiannon Lambert, the author of The Science of Nutrition, says there are a few products that might already be in your fridge or cupboard that can do the trick.
She said that although there is "no single food or supplement" that can fully protect you from illness, there are nutritious foods that can reduce inflammation and "increase antioxidant activity." Rhiannon has shared the six groups of food to try which range from garlic to chocolate.
Probiotic foods
Although yoghurt or sauerkraut might not always be the most appealing when you're sick, the expert is encouraging people to give them a try. This is because priobiotic foods are packed with live bacteria which can help your gut health. Rhiannon also recommended introducing kefir, miso and kimchi to your diet. "About 70 per cent of our immune system is in the gut, so maintaining a good balance of bacteria in the gut can help to support immune function," she said.
Antioxidant rich foods
The nutritionist recommended vegetables and chocolate as just some of the foods that are rich in antioxidants. She said the items can contribute to "reducing oxidative stress while supporting the immune system." She said these foods can also help calm inflammation and added that green tea and nuts are also rich in antioxidants. In terms of fruit and vegetables, she specifically recommended blueberries, raspberries, oranges, spinach, broccoli and carrots.
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Garlic can help fight viruses (Getty Images)Garlic
Yes, this smelly food has more to it than meets the nose. According to the expert, pungent garlic bulbs boast microbial properties because they feature allicin. She recommended adding the food to your lunch or dinner. "There is some research to suggest that the microbial element of garlic may help to combat bacteria and viruses commonly associated with illnesses like colds and flu," she told The Sun.
Ginger
The health expert noted that ginger is a no-given due to its "long history as a herbal remedy". Rhiannon shared that it can reduce nausea and said it is easy to incorporate into dishes. "You can add ginger to a whole host of dishes, like curries and soups, or you can even drink it raw in tea," she said.
Manuka honey
As you may know, honey has always been suggested to help soothe a sore throat, but Rhiannon shared that there is a "distinct" type of honey which could work better, and it can still be added to hot drinks with lemon.
She explained: "Manuka honey - distinct from regular honey due to its unique antibacterial properties attributed to the nectar of the Manuka tree - has been researched for potential health benefits in providing relief from illness," the nutritionist explained.
Echinacea
This herbal remedy has been used to help ease cold and flu symptoms. Rhiannon recommended trying echinacea at the first indicators of illness. She referenced how previous research had shown that it can provide "mild anti-inflammatory effects."
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