It’s that time of year when every second person seems to be sneezing, sniffing or complaining of a sore throat.
With cases of colds and flu on the rise, now’s the time to act.
Add some immune-boosting foods to your diet to help ward off any nasty bugs.
Turmeric
This super spice has been used in Ayurvedic medicine for thousands of years.
More recently scientists have discovered that it contains curcumin, a compound with anti-inflammatory and anti-viral properties.
Turmeric has an earthy flavour and a warm colour and is great sprinkled on roast potatoes or squash or added to hearty soups.
It’s also the key ingredient in ‘golden milk’. Heat dairy, coconut, almond or oat milk gently in a saucepan. Add turmeric, cinnamon, honey and a dash of black pepper and stir. Let the mixture simmer for a few minutes, then sip slowly under a cosy duvet.
Citrus fruit
While many people believe Vitamin C (which is in citrus fruits such as oranges, limes and lemons) wards off colds, there’s not a huge body of scientific evidence to back this up.
However, studies have found that Vitamin C can speed up your recovery once you’re ill. (Incidentally, Vit C also helps with collagen production, so it gives you glowy skin.)
If you’re feeling under the weather, place a small slice of fresh ginger root in boiling water and let it steep for a few minutes. Strain the liquid and add honey (a natural cough suppressant) and lemon juice.
Garlic
Used for centuries to ward off illness (and evil spirits), the British Dietetic Association describes garlic as a wonder vegetable.
It contains a flu-fighting compound called allicin, as well as zinc, potassium and magnesium.
The best way to access all the nutrients in garlic is to eat it raw. If this is a step too far for you (or your loved ones), crush or finely chop your garlic and leave for 10 minutes before adding it to a sauce or stew. This will help maximise the garlic’s medicinal properties.
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