Superfoods to Help Maintain a Healthy Immune System and Beat the Elements

Some say you are what you eat and it is believed if you eat healthy, you will stay healthy.

Modern lifestyles that include smog, taxi fumes and germ ridden underground escalators has made more and more people turn to healthy foods to help protect them from these poisons that threaten our bodies.

These superfoods are teamed with vitamins, nutrients and antioxidants (chemicals that can prevent or slow cell damage), that assist our immune systems in the fight against the elements.

With winter fast approaching, here is a list of the superfoods you should try and eat at this time of year for the best protection against commuter flu and the common cold.

There aren’t just fruits and vegetables recommended here, there are foods from every food group, and you should make them a part of your diet for the best defence.

Frozen blueberries

These are a year-round superfood that can be snacked on in the winter and the summer. They have a high concentration of antioxidants and super high levels of ORAC (Oxygen radical absorbance capacity). Blueberries are readily available in supermarkets and can be consumed with cereals, in smoothies and in baked goods or they can be eaten throughout the day as a seasonal snack. Some of their nutrients may be lost during freezing but are still higher in goodness than any similar fruits.

Prunes

High levels of antioxidants in prunes provide a great energy boost as they contain simple sugars. You blood sugars will not raise, despite their high sugar levels due to their high fibre fructose and sorbitol content. Prunes also have a high potassium content which is good for the cardiovascular system and high boron levels can help prevent the onset of osteoporosis and bone issues.

Russet Potatoes

Potatoes contain no fat or cholesterol but do contain protein and fibre which combined together can assist in weight loss, lower cholesterol levels and decrease the risk of heart disease. Larger potatoes contain the highest level of antioxidants, but starch levels are high which can turn to sugars in the body. Although there are healthy benefits to eating potatoes, they do need to be eaten in moderation.

Cabbage

Cabbages are newly recommended as the most powerful superfood due to its high photochemical levels that help fight cancer-causing free radicals. Cabbages are also full of vitamins including vitamins K, C and B, folates, fibre, manganese and Omega 3 fatty acids.

 Fish

Oily fish are rich in Omega 3 fatty acids that help reduce inflammation in the body, which if left untreated can stop the immune system from working properly resulting in colds, flu and other diseases.

 Oysters

Oysters contain more zinc per serving than any other food and zinc shortens the duration of cold symptoms. Always make sure you eat oysters cooked though as uncooked shellfish can contain harmful bacteria.

Garlic

Garlic cloves contain allicin which is a sulphuric compound that produces powerful antioxidants when it is broken down. Garlic is most effective on the immune system when it is eaten raw but can also be taken in capsule form if they are too pungent to be eaten. Garlic also relieves the symptoms of colds and flu quicker than if it isn’t incorporated into the diet.

Citrus fruits

Vitamin C found in citrus fruits can help alleviate the symptoms of a cold or the flu and it is a good idea to have a store of this in the body in case of the onset of illness. You can eat as much citrus fruit as possible as any vitamin C the body doesn’t use is washed out of the system.

Tea

Drinking a hot cup of tea – whether black, green or white – introduces antioxidants known as catechins into the system and these can have flu-fighting properties as well as give the immune system a boost, speed up metabolism and protect against cancer and heart disease. If the symptoms of a cold have already set in then a cup of steaming tea can help soothe a sore throat and break up chest congestion.

Dark chocolate

Chocolate is higher in disease fighting antioxidants known as polyphenols as well as zinc. To gain the immunity benefits of chocolate and not the unhealthy extras, eat a bite size portion of dark chocolate with a 70% or above cocoa content.

Skinless turkey breast

Proteins found in white meats are a great source of proteins used to build antibodies and fight infection within the body. Chicken, turkey and pork are all great meat sources for protein but other good food sources providing high levels of protein are beans, nuts and dairy.

 Milk

Much of the vitamin D we need is produced when the sun interacts with our skin cells. Milk contains this vitamin D which is the vitamin we need to build string bones, defend against heart disease and boost the immune system. A daily dose of Vitamin D from a glass of milk can help ward off winter colds when the sun isn’t always shining.

If working away on business, living out of hotels doesn’t mean you have to sacrifice these healthy options when dining in restaurants daily. Most accommodation restaurants, such as the restaurant in the Shaftsbury hotel Paddington, use local produce in their dishes and provide a healthier dining option on their menu.

Eating these superfoods will help beat the onset, or at least help the symptoms, of colds and other diseases more commonly spread in winter. Trying to keep on top of fresh food produce with a busy schedule can sometimes be too time consuming and just not practical for a commuter with a busy schedule. At these times, fast food can be good if you make a healthy menu choice in a fast food restaurant or café e.g. choose water in place of a fizzy drink, a salad instead of a burger and a fruit bag instead of an ice cream. Making these changes will make you right while on the go.