Immune Boosting Foods

When cold and flu season is in full swing, I rely on my favourite natural ways to avoid any nasty bugs that are going around.

If you’re like me and prefer natural remedies over conventional medicines, then read on!

I believe that prevention is always better than cure, so I really make an effort during Winter to eat foods that are high in Vitamin C and anti oxidants and that are anti inflammatory. I also drink more green tea with my lemon, honey and ginger tisane, especially if I feel a sniffle coming on. And I believe it works. I don’t want to jinx myself, but I haven’t had a serious cold or flu for a long time. I’ll share the recipe below.

Wendy's Way lemon honey tea
Wendy's Way lemon honey tea

So let me give you a list of foods you can eat to keep your immune system healthy, because that’s better than getting sick, right? These are all normal, everyday foods, so don’t worry that you’ll have to go searching for things that you’ve never heard of, or cost a fortune!

They’re in no particular order and they’re just ordinary foods that you can make an effort to include in your diet. Obviously citrus fruits and oranges contain Vitamin C, but it’s also worth pointing out that the top 10 on this list all have more Vitamin C than oranges.

  1. Red, yellow & green peppers
  2. Chillies
  3. Kale & spinach
  4. Broccoli
  5. Papaya
  6. Berries
  7. Brussels sprouts
  8. Pineapple
  9. Kiwi fruit
  10. Cantaloupe
  11. Garlic
  12. Ginger
  13. Greek Yoghurt
  14. Tea, especially green tea and Rooibos 
  15. Turmeric
  16. Beets
  17. Bok choy
  18. Celery
  19. Oats
  20. Bananas
Wendy's Way list of immune boosting foods
Wendy's Way lemon honey tea

In case you’re wondering about the Greek Yoghurt, bananas and oats, I’ve included them because they’re rich in prebiotics and probiotics – they promote good gut health and work best together. 

So a bowl of porridge, or Greek yoghurt & banana, or muesli with yoghurt for breakfast will give you a good kick start. Include some fruit for snacks through the day and veggies from the list for dinner – it’s as simple as that.

I drink Rooibos and green tea regularly, but if I feel a cold coming on, I add this wonderful lemon, honey and ginger tisane. It helps when you’re sick too. Drink it throughout the day and you’ll be feeling better in no time! This is way better than any of the commercial remedies that you can buy, as the sugar is natural (from the honey) and there are no additives. 

It’s very easy to make and is best made using fresh lemon and ginger. Start with the following as a guide and then adjust the amounts of each ingredient to suit your taste.

Simply brew a cup of your favourite green tea and squeeze in the juice from half a lemon. Then add a little finely chopped ginger and a teaspoon of honey and give it a good stir. If you want to give it even more of a boost, you can also add some turmeric.

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The best healthy breakfast recipes from Wendy's Way to Health

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