We all know the pre-sick dread: the ominous throat tickle, the low-grade throb behind your eyes, the sudden desire to cancel all plans and become one with your sofa. Your body is sending out an SOS. Getting sick is the ultimate life-disrupter, leading to a graveyard of missed deadlines, abandoned social events, and a laundry pile that achieves sentience.
So, how do you prep your body for the germ-pocalypse? It’s time to supercharge your body’s personal security detail: your immune system. Let’s be real: your immune system is your ride-or-die. Time to treat it like one with these powerhouse foods.
Celebrate Citrus Fruit
Turning to an orange when you feel a sniffle coming on is an old-school get-well-soon move. And why? Because this classic move works. Lemons, limes, oranges and their citrus brethren are stuffed with vitamin C. Think of vitamin C as the microscopic bouncer for your cells, ruthlessly ejecting invading pathogens and chaotic free radicals (i). Here’s the catch: your body has the memory of a goldfish when it comes to storing vitamin C, so a daily dose is non-negotiable. And that slice of lemon in your tea? A classic power couple. Both tea and lemons are rich in another toxin-fighting compound called quercetin (ii).
Garlic Greatness
Ah, garlic. The vampire-repellent that also repels first dates. Besides adding a necessary zing to literally any savoury dish, garlic is an immunity juggernaut. For centuries, this pungent powerhouse has been hailed for its health benefits. The magic happens when you chew, crush, or slice it, releasing ‘allicin’ – the superstar compound that gives garlic its fearsome reputation. In scientific trials, this humble bulb has shown it can help prevent the common cold or flu and reduce how long you’re miserable when you do get sick (iii). Pro-tip: for maximum infection-busting power, you’ve got to eat it raw. Yes, this means garlic breath. Consider it a protective shield – but perhaps pause any social engagements after eating it!
Go Bold On Broccoli
Turns out, your parents weren’t just trying to ruin your childhood dinner; they were onto something. Jam-packed with vitamins A, C, and E, plus fibre and antioxidants, this tiny tree is a nutritional masterpiece for your immune system (iv). But hold your horses before you boil it into a sad, soggy oblivion. Overcooking, especially boiling, can destroy many of its precious nutrients (v). The best way to reap its rewards? Eat it raw. Think crunchy broccoli florets dipped in hummus. Your inner child might object, but your immune system will thank you.
Roar For Red Peppers
Plot twist! The vitamin C heavyweight champion isn’t an orange. Gram for gram, the humble red pepper knocks it out of the park, containing nearly twice the amount. This means these crunchy crusaders are overflowing with free-radical-quashing antioxidants, making them a crunchy, delicious weapon in your anti-ick arsenal. Slice ‘em, dip ‘em in hummus, and crunch your way to victory over invading germs.
Ginger Goodness
Meet the spicy Swiss Army knife of your pantry. Ginger delivers a one-two punch against illness. First, its antioxidant, anti-inflammatory, and antimicrobial properties are top-notch for supporting immune responses (vi). Second, for that dreaded “I think I’m going to be sick” feeling, ginger is your bestie. While the exact science is still being debated, experts believe ginger contains compounds that work on the nervous system, stomach, and intestines to calm nausea (vii). Whip up a magical potion of fresh ginger, turmeric and lemon juice for a drink that tastes as powerful as it is.
Superhero Spinach
It’s not just for Popeye’s biceps. Spinach muscles its way onto this list not just for its vitamin C content, but for being a nutritional party starring beta-carotene and zinc, all ready to crash an infection’s pity party. In fact, vitamin A (which your body makes from beta-carotene) is also important for skin and vision health, as well as contributing to the normal function of the immune system (viii). Like broccoli, spinach is best when it’s not cooked to death. Thankfully, it’s the perfect base for a salad. Pass the greens, indeed.
Terrific Turmeric
The golden child of the wellness world is trendy for a reason. Thanks to its active compound, curcumin, turmeric boasts impressive anti-inflammatory and antioxidant properties that are fantastic for your immune system (ix). The only problem? Curcumin is a bit of a diva and doesn’t like to be absorbed into the bloodstream easily. The secret handshake? Add some healthy fats (like avocado, oily fish, or full-fat milk), which dramatically increase its absorption. Feeling a sniffle? A warm mug of “golden milk” is basically a hug for your immune system.
Cool As A Cauliflower
Say hello to broccoli’s paler, more mysterious cousin. Don’t let its colour fool you; cauliflower is another quick win for immunity. Its secret weapon is glutathione (the body uses an amino acid, glutamine, to produce glutathione), an antioxidant that acts like your body’s elite bouncer, tracking down and removing anything that doesn’t belong – we’re looking at you, flu virus (x). Don’t just steam it into submission. Roast cauliflower florets with cumin, cinnamon, and a dash of cayenne until golden and delicious.
Crack On With Cayenne Pepper
Feeling like your head is a stuffed-up bowling ball? Fight fire with fire. Hot cayenne peppers are loaded with capsaicin – the compound that makes you sweat and question your life choices. That very same compound has been linked to providing glorious sinus support (xi). It works like a tiny, spicy plumber for your nasal passages. To say “sayonara” to the sniffles, fire up your guacamole, curries, or roasted veggies with a dash of cayenne. Be brave.
Salute Salmon
Ever wonder why you feel more “bleh” in winter? It’s not just the holiday music on repeat. Your vitamin D levels are likely taking a nosedive. A mountain of research suggests adults with low vitamin D are more likely to catch a cold or other respiratory infection (xii). Since sunshine is in short supply, you need a food-based solution. Enter our slick, scaly superhero: salmon. It’s a source of the sunshine vitamin and a host of other immune allies like omega-3s and protein. Aiming for two servings a week during flu season is the next best thing to an actual beach vacation. For additional support, consider taking vitamin D in supplement form at a level of 10µg (400iu), as recommended by The Department of Health.
Cheers For Chicken Soup
You knew this was coming. It’s the ultimate comfort food that’s basically a hug in a bowl, and science actually backs up Grandma’s wisdom. This soul-warming meal contains an amino acid called cysteine that may ease respiratory symptoms and help your immune cells fight infection more effectively (xiii). Plus, it’s exceptionally hydrating, which is crucial when you feel like a dried-out sponge. So go ahead, get cosy with a bowl. It’s doctor’s orders… or at least, Grandma’s. And she’s usually right.
References:
- Carr, A.C. and Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), p.1211. doi:10.3390/nu9111211. https://pmc.ncbi.nlm.nih.gov/articles/PMC5707683/
- Jung, J.-H., Kang, J.-I. and Kim, H.-S. (2012). Effect of quercetin on impaired immune function in mice exposed to irradiation. Nutrition Research and Practice, 6(4), p.301. doi:10.4162/nrp.2012.6.4.301. https://pmc.ncbi.nlm.nih.gov/articles/PMC3439573/
- P, J. (2001). Preventing the Common Cold With a Garlic Supplement: A Double-Blind, Placebo-Controlled Survey. Advances in Therapy. https://pubmed.ncbi.nlm.nih.gov/11697022/
- Manual, B. (2017). Broccoli: Health Benefits, Risks & Nutrition Facts. Live Science. https://www.livescience.com/45408-broccoli-nutrition.html
- Warwick.ac.uk. Research Says Boiling Broccoli Ruins Its Anti-Cancer Properties. https://warwick.ac.uk/newsandevents/pressreleases/research_says_boiling
- Mashhadi, N.S. et al. (2013). Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity. International Journal of Preventive Medicine, 4(Suppl 1), pp.S36-42. https://pubmed.ncbi.nlm.nih.gov/23717767/
- Marx, W. et al. (2015). Ginger—Mechanism of action in chemotherapy-induced nausea and vomiting: A review. Critical Reviews in Food Science and Nutrition, 57(1), pp.141–146. doi: https://doi.org/10.1080/10408398.2013.865590
- Stephensen, C.B. (2001). Vitamin A, infection, and immune function. Annual Review of Nutrition, 21, pp.167–92. doi: https://doi.org/10.1146/annurev.nutr.21.1.167
- Jurenka, J.S. (2009). Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa. Alternative Medicine Review, 14(2), pp.141–53. https://www.researchgate.net/publication/26663098
- Dröge, W. and Breitkreutz, R. (2000). Glutathione and immune function. Proceedings of the Nutrition Society, 59(4), pp.595–600. doi: https://doi.org/10.1017/s0029665100000847
- Bernstein, J.A. et al. (2011). A randomized, double-blind, parallel trial comparing capsaicin nasal spray with placebo in subjects with a significant component of nonallergic rhinitis. Annals of Allergy, Asthma & Immunology, 107(2), pp.171–178. doi: https://doi.org/10.1016/j.anai.2011.05.016
- Aranow, C. (2011). Vitamin D and the immune system. Journal of Investigative Medicine, 59(6), pp.881–886. doi: https://doi.org/10.2310/JIM.0b013e31821b8755
- ScienceDaily. New Study Supports Chicken Soup As A Cold Remedy. https://www.sciencedaily.com/releases/2000/10/001018075252.htm