Food Choices this Winter to Help Boost Immunity when Dining Out

Nutrition plays a key role in the immune system, helping the body to defend itself against infection such as winter colds and flu. A healthy, balanced diet, comprising a wide variety of fruit and vegetables, proteins, whole grains, and fats can provide essential nutrients that boost immune function. When choosing from menus this winter look out for options containing foods listed below.

  • Fruits such as citrus fruits, papaya and strawberries, and vegetables such as bell peppers, kale, brussel sprouts, and broccoli all contain significant amounts of vitamin C, a powerful antioxidant vitamin that plays an important role in immune activation
  • Sources of protein such as lean meat, poultry, fish, beans, nuts, and dairy are essential for the production of antibodies, small immune system proteins which protect against infection
  • Wholegrains such as barley, brown rice, bulger wheat, millet, and quinoa may be used to make risottos, pilafs or other rice-like dishes are a great source of antioxidant vitamins and minerals which are essential for immune cell function
  • Milk, cheese, and yoghurt derived from grass-fed animals may contain significant amounts of fatty acids, such as conjugated linoleic acid (CLA), and probiotics such as Lactobacillus, substances which research indicates as important to the immune response 



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Published on 9 October 2014 | Back to October Articles