Antioxidant foods to protect you from winter illness

If you’re feeling under the weather, here are the best antioxidant foods to protect you from winter illnesses, such as influenza.

Influenza, better known to us as ‘the flu’, has been proven to follow distinct transmission patterns around the world. Here in Britain for example, influenza’s occurrence peaks during winter, while in some tropical regions, flu tends to correspond with the rainy season. Possible explanations for the seasonality of flu have been studied to look at why it’s so much more prevalent in the cold and rain. Is it the weather itself, or other external factors such as the return of kids to school, lack of daylight or people spending more time indoors?

Scientists have yet to agree, although many believe it’s a combination of factors. What we do know is that ensuring we focus on a healthy diet and lifestyle throughout winter will keep our immune systems strong and in turn keep viruses at bay. With that in mind, here are five great antioxidant-rich foods that could help see you through to spring in good health.

Tom yum soup

Forget what you’ve been told about your mum’s piping hot chicken broth, it seems Thai mothers are the authority when it comes to sickness-preventing soup dishes.

Warming spices such as chilli, garlic, ginger and turmeric all create thermogenesis –warmth in the body. They’re anti-inflammatory, antioxidant, antibacterial and immune-strengthening, with cleansing properties that help flush the bugs from your system.

Thai soups are crammed with these delicious hot spices. Not only do they taste amazing, they can genuinely help to strengthen the immune system and make you feel better, too.

Lemon and ginger tea

Citrus is another brilliant immune system booster and adds vitamin C too. Pair fresh lemon with ginger and you’ve got yourself a powerful combo. Lemon and ginger tea with a teaspoon of antibacterial manuka honey is an effortless, awesome, DIY cold cure.

If you’re stuck for fresh lemons, lemongrass works just as well. Known as fever-grass throughout the Caribbean, simply peel away the woody exterior, slice cross-wise into thin discs and add a chunk of fresh ginger about the size of your thumb, peeled and thinly sliced. Drop everything in a teapot, pour boiling water over the ingredients, infuse for a few minutes and drink up.

Broccoli, garlic and lemon

Antioxidants, the natural chemicals found in plants, help protect the body from free radicals, compounds formed naturally in the body that damage tissues and may contribute to a variety of chronic conditions, subsequently resulting in a weakened immune system. Broccoli’s impressive nutritional profile – it contains folate, vitamins C, A, fibre, and phyto-chemicals, puts it high on the list of foods to eat more of. Pan-fried in coconut oil with fresh garlic and lemon juice, it creates a wonderful side dish.

Fresh blueberries

Recent studies suggest that blueberries may help protect our cells from damage and can lower inflammation in the body. Blueberries contain many of the vitamins and minerals known to strengthen the immune system, along with key phytochemicals that could help protect against cancer and heart disease.

Kale

Whether you crisp it up in the oven or add it fresh to your morning green juice, Kale is a winner when it comes to combating seasonal sickness.

It seems Popeye had a point, super greens such as spinach and kale are high in nutrients that help fight disease, including vitamins C, E, and A, and calcium. They’re also loaded with magnesium and potassium. Need any further reason to add kale to your diet? It provides lutein and quercetin, both strong antioxidants, perfect for combating winter sickness.