Boost Your Immune System: The Best Foods and Supplements to Fight Off Flu Bugs and Colds

As the cold and flu season is here, it’s essential to strengthen your immune system to ward off pesky viruses. 

While good hygiene and adequate sleep play crucial roles in staying healthy, your diet can also be a powerful tool in preventing and fighting colds and flu. 

Here are the best foods and supplements to incorporate into your routine for optimal immunity.

Incidentally, nothing is guaranteed 100% and even though my wife and I follow these tips we came down with an infection that laid us low, which is why blogging activity has been severely curtailed, recently! Hopefully a normal service will be up and running soon.  

Immune-Boosting Foods

1. Citrus Fruits

Oranges, lemons, limes, and grapefruits are packed with vitamin C, a key nutrient that helps boost white blood cell production, which is vital for fighting infections.

2. Garlic

Garlic has powerful antimicrobial properties due to its high allicin content. It has been shown to reduce the severity and duration of colds while also enhancing the immune response.

3. Ginger

Ginger is well known for its anti-inflammatory and antioxidant properties. It can help relieve sore throats, combat nausea, and may have antiviral benefits.

4. Yoghurt

Probiotic-rich foods like yoghurt help balance gut bacteria, which play a crucial role in immune function. A healthy gut microbiome supports better resistance against infections.

5. Leafy Greens

Spinach, kale, and Swiss chard are rich in vitamins A, C, and E, along with antioxidants that support immune health and help the body fight off infections.

6. Nuts and Seeds

Almonds, sunflower seeds, and walnuts are packed with vitamin E, zinc, and healthy fats that help maintain a robust immune system.

7. Chicken Soup

There’s truth behind the old remedy—chicken soup contains amino acids and minerals that support immune function and help alleviate cold symptoms.

8. Turmeric

Curcumin, the active compound in turmeric, has strong anti-inflammatory and immune-boosting properties, making it a great addition to your diet.

Beneficial Supplements

1. Vitamin C

Vitamin C supplements can help reduce the duration and severity of colds by enhancing immune function.

2. Vitamin D

Low vitamin D levels are associated with increased susceptibility to infections. During the winter months, supplementing with vitamin D can help keep your immune system strong.

3. Zinc

Zinc is crucial for immune function and has been shown to reduce the length of colds when taken at the first sign of symptoms.

4. Elderberry

Elderberry extract is packed with antioxidants and has antiviral properties that may help prevent and shorten the duration of colds and flu.

5. Echinacea

Echinacea supplements may help boost immune function and reduce the risk of catching colds.

6. Probiotics

Probiotic supplements help maintain a healthy gut microbiome, which is essential for a strong immune response.

Final Thoughts

No single food or supplement can guarantee immunity from colds and flu, but incorporating these immune-boosting options into your daily routine can significantly improve your body’s ability to fight infections. Combine them with proper hygiene, adequate rest, and regular exercise for the best defence against seasonal illnesses. Stay healthy and flu-free this season!

Have any go-to remedies for staying healthy during flu season? Share them in the comments!

Zest for life: Cooking with citrus

Citrus fruits are a bright and vibrant addition to any kitchen, bringing a burst of flavour, aroma, and colour to a wide range of dishes. 

From the tang of lemon to the sweetness of orange, the sharpness of lime, and the unique bitterness of grapefruit, cooking with citrus can elevate your meals and desserts to new heights. 

In this blog post, we’ll explore the versatile uses of citrus fruits in cooking.

The Versatility of Citrus

Citrus fruits are incredibly versatile, enhancing both sweet and savoury dishes. Their juice, zest, and even segments can be utilised to add complexity and brightness to your culinary creations. Here’s how you can incorporate citrus into your cooking:

Juice

Citrus juice is perhaps the most commonly used component. It adds acidity, which can balance flavours and tenderise meat.

Marinades: Lemon and lime juice are excellent for marinades, especially for fish and poultry. The acidity helps to break down proteins, making the meat tender and flavourful. Try marinating chicken in a mixture of lemon juice, olive oil, garlic, and herbs.

Dressings and Sauces: Citrus juices can be the star ingredient in salad dressings and sauces. A simple vinaigrette made from olive oil, lemon juice, Dijon mustard, and honey can transform a basic salad.

Zest

The zest of citrus fruits contains essential oils that are bursting with flavour. It can be used to add a concentrated citrus taste without the acidity of the juice.

Baking: Add zest to cake batters, biscuit doughs, and icings for a fresh, aromatic touch. Lemon drizzle cake, a British classic, is enhanced with lemon zest in both the batter and the syrup.

Savoury Dishes: Use zest to brighten up savoury dishes. A sprinkling of lime zest over grilled fish or a bit of orange zest in a rich beef stew can add a surprising depth of flavour.

Segments and Slices

Citrus segments and slices are perfect for garnishing and incorporating into dishes for a burst of freshness and visual appeal.

Salads: Add orange or grapefruit segments to green salads for a juicy, tangy element. Pair them with ingredients like avocado, fennel, and goat cheese.

Roasting: Roast slices of lemon or lime with vegetables or meats. The heat caramelises the natural sugars, adding a slightly sweet, tangy flavour.

Citrus-Infused Roast Chicken

Roasting chicken with citrus not only imparts a wonderful flavour but also keeps the meat moist and tender.

Recipe:

1 whole chicken (about 1.5kg)

2 lemons (halved)

2 oranges (quartered)

Fresh thyme and rosemary

Olive oil

Salt and pepper

Preheat oven to 200°C. Stuff the chicken cavity with lemon and orange pieces and herbs. Rub the skin with olive oil, salt, and pepper. Place remaining citrus around the chicken in the roasting tin. Roast for 1.5 hours or until the juices run clear.

Tips for Cooking with Citrus

Use Fresh Fruit: For the best flavour, use fresh citrus fruits rather than bottled juice or dried zest.

Balance Flavours: Citrus can be very acidic, so balance it with sweetness or richness in your dishes.

Experiment: Don’t be afraid to experiment with different citrus fruits and combinations. Each type has a unique flavour profile that can enhance your dishes in different ways.

Conclusion

Cooking with citrus is a fantastic way to add a burst of freshness and complexity to your meals. Whether you’re making a zesty lemon curd, a bitter-sweet marmalade, or a flavourful roast chicken, the vibrant taste of citrus can transform your dishes. Embrace the versatility of these fruits and let their bright flavours inspire your culinary creations. Happy cooking!