Immunity Boosting Fruits & Veggies For The Cold & Flu Season

 Cold and Flu season is always a nightmare. There are precautions we can take but there is only so much we can do to prevent the onset of that dreaded cough. Getting adequate sleep, keeping hydrated and getting a flu shot are all important elements to keeping yourself in top form in the face of colds and flu, but what else can you do to protect yourself?

As with many ailments and health issues, a healthy diet is an absolute must when it comes to boosting your immunity. There are many different foods that can help or hinder our immunity, and it is helpful to become familiarised with what will truly keep you fighting fit.

Fighting the Cold & Flu

What fruits and veggies boost flu immunity?

So, what fruits and veggies boost your immunity to the flu? Like the hidden immunity idol in the show survivor, it can be hard to find the right foods to eat to maintain your health and wellness during the flu season. Here’s a list of fruits and veggies that have been proven to be effective at boosting your immunity to help ease and reduce colds and flu.

  • Garlic – There is a fair amount of evidence to suggest that garlic and garlic supplements are in fact quite effective when it comes to combating a cold. This is most likely due to the high nutritional content it possesses. Many people have reported that the duration of their flu symptoms were dramatically shortened when increasing their garlic intake.
  • Oranges– Oranges and other citrus fruits have long been known to be a good source of vitamin c. If you want to maintain a strong and healthy immune function, regularly eating oranges can help. If you’re looking to boost your production of white blood cells, you need not look further than a juicy orange.
  • Red peppers (capsicum) – These bell peppers ring for more than just great crunchy taste. Capsicum is up there as one of the most vitamin C rich vegetables. As an added bonus, capsicum contains a fair amount of beta carotene, an antioxidant that fights free radicals.
  • Mushrooms – Despite their interesting texture and appearance, mushrooms are basically little nutrition grenades. The explosive combination of all the nutrients makes it highly effective at preventing the flu and alleviating symptoms whilst sick. There have been cytokines (aid in immune responses) identified in mushrooms that play an integral role when it comes to fighting infections.
  • Dark Leafy greens – Most of us have been told one time or another; you have to eat your greens! Well, it turns out there was a good reason behind those people being so persistent. Leafy greens are high in vitamin c, which protects you from getting sick. Some excellent options are Silverbeet, rainbow chard and kale. With these your well on your way!
  • Carrots – Have you ever seen a rabbit with the flu? Neither have I! Carrots aren’t only for bunnies; they are also quite healthy for humans. Carrots are jam packed with vitamins, nutrients and antioxidants.
  • Broccoli – These little crunchy trees are punching above their weight when it comes to nutrient content. Vitamin C, Vitamin A, Vitamin K, and Vitamin B9 have all taken up residency in the broccoli family. Vitamin C especially contributes to the immune system building quality of broccoli. 
  • Sweet potatoes – Sweet potatoes aren’t just regular potatoes in sweet delicious disguise, they are actually jam-packed full of fibre and have lower GI. These potatoes have vitamin A, which helps keep infections and the flu from getting to you in the first place.
  • Ginger – Ginger – Ginger is a root that possesses anti-inflammatory qualities, making it great at reducing that uncomfortably sore throat. It is also well known for reducing nausea.
  • Spinach – These crispy leaves are a vitamin and antioxidant rich food. Spinach also contains beta carotene, which helps the immune cells fight infections. The antioxidants in spinach can also protect enzymes whose job is to fix and repair DNA damage.
  • Watermelon – Watermelon isn’t just a big juicy ball of red goodness, it also is loaded with vitamins and nutrients that are great for boosting your immune system. One of its main elements is a carotenoid called Lycopene. Lycopene is found in many fruits and vegetables and is a powerful antioxidant.

Find The Fruit And Veggies You Need at Hillview Farms

If you are looking for some fruit or vegetables, then our chem-free and locally sourced produce is ideal for you. We deliver to your door and always have high-quality fresh produce that is just bursting with flavour. Our passion lies in the firm belief that sustainably sourced and chemical free produce is good. All of our produce comes straight from our farm, and the produce that doesn’t come from our farm, comes from our friends and families farm. We also showcase our produce at the Lilyfield and Marrickville markets on the weekends. 

Grab our Cold & Flu Immunity Booster Box for your family today. 

The Cold & Flu Immune Booster Family Box