Top 7 superfoods to fight colds and flu this winter

Stock your shopping list with these immune-boosting superfoods to help your body beat the winter chill.

The cooler months of the year may make you susceptible to falling sick.

But these superfoods will help give your immune system a helping hand.

1. Sweet potatoes

Sweet potatoes contain large amounts of vitamin A, vitamin C, manganese, fibre, potassium and even iron.

In fact, one serve of sweet potatoes is packed with more than seven times your daily vitamin A needs!

Starchy and sweet, this versatile veggie is a solid winter favourite – and is both low in GI and high in antioxidants.


2. Broccoli

Broccoli is high in vitamin C, fibre, beta-carotene, folate and potassium, and at a mere 15 to 25 calories per serving, it’s also your waistline’s best friend.

It also provides 48 per cent of your body’s need for vitamin A, which helps your immune system to function at its best.

Remember to eat it raw or steamed to gain maximum nutrients.

3. Ginger tea

Instead of a cappuccino, reach for a ginger tea instead.

Ginger has thermogenic properties that can keep you warm (always a bonus in winter!), and helps to boost metabolism, promote blood flow, fight inflammation, and lower blood pressure.

Adding ginger to your tea can also help relieve body aches.


4. Kale

Probably the trendiest of superfoods, kale is a firm favourite with the hipster crowd.

Filled with beta-carotene, folate and vitamin C, kale is also one of the richest vegetable sources of calcium, magnesium and potassium.

One cup of chopped kale contains 134 per cent of your daily vitamin A and C intake, and a whopping +500 per cent of vitamin K.

Chomp on it raw, add it to salads or make kale chips for added crunch.

5. Lemons

Lemons are one of the best all-purpose superfoods and are often overlooked in the sea of competitors.

They soothe a sore throat, heal dry skin, revitalise hair and nails, and are a great source of vitamin C.

A glass of warm water with lemon in the morning has been linked to a number of benefits including improved digestion and metabolism.


6. Beetroot

The health benefits of beetroot are hard to beat (pun intended).

These root vegetables are highly nutritious, rich in calcium, vitamins A and C, vitamin B-6 and minerals such as iron and magnesium.

Beetroots are also a fantastic source of folic acid, fibre, manganese and potassium.

Have them grilled, boiled or even pickled, which is an excellent way to boost gut health as well.

7. Chia seeds

Small but mighty, chia seeds have been packing a powerful punch for centuries, with their high levels of omega-3 and omega-6 fatty acids winning fans worldwide.

They also play an important role in improving cardiovascular risk factors such as lowering cholesterol, triglycerides and blood pressure, and are an excellent source of protein.

Written by Manveen Maan.