1.Vitamin A

Function: Protects against infection by keeping the mucosal lining of the respiratory and gastrointestinal tracts healthy. Also strengthens the adaptive immune system to help fight invasive viruses and bacteria.

Food Sources: sweet potatoes, carrots and squash; dark leafy greens (such as spinach); eggs; broccoli and bell peppers.

2. Vitamin C

Function: Has a wide-ranging impact on the immune system, including the activity of T-lymphocytes that coordinate our body’s disease-fighting cells as well as destroy foreign invaders (eg.phagocytes).

Food Sources: Citrus fruits, such as oranges, grapefruits and tangerines; sweet potatoes; vegetables (such as spinach, kale and broccoli).

3. Zinc

Function: Ensure the immune system work properly and help wounds heal.  When taken at the first sign of illness, zinc prevents cold viruses from binding and replicating in the mucous membranes of the nose.

Food Sources: wholegrains; seeds (such as pumpkin seeds and sesame seeds); nuts (cashews and almonds); shellfish (such as oyster); dark chocolate.

4. Probiotic

Function: A strong immune system relies on having a healthy, well-functioning gut and probiotics help keep your gut engine humming. Healthy human intestines not only break down particles of food, but also dangerous bacteria, viruses, germs and fungi. Keeping a healthy bacteria balance in your gut prevents pathogens from entering the bloodstream.

Food Sources: yoghurt with live and active cultures ; cultured vegetables (such as low sodium kimchi); miso; tempeh; some type of cheese.

5. Water

Water plays an important role in the formation of blood and lymph that carry nutrients and pathogen-fighting cells to every cell in our body. Without water, our body’s defences can’t be mobilized and toxins can’t be removed.

(Image credit: Pixabay)

Special introduction: Ginger!

Ginger is filled with immune-boosting benefits. it has powerful anti-bacterial, anti-viral and anti-inflammatory compounds that target stuffy noses and keep viruses from binding to cells in the mucous membranes. Last but not least, antioxidants in ginger may provide protective and healing benefits against disease.