Is anyone else feeling under the weather? 

During the cold, dark winter months the last thing we want is to be coming down with sniffles, colds flu or infections, but can we really do anything to help prevent them? Absolutely! Our gorgeous nutrition expert, Jessica Horgan, says it’s important to fuel yourself from within to boost your immune system, and keep any nasty bugs or sickness at bay! 

So what exactly is an immunity boosting food? When it comes to immunity boosting foods, colours are key. That means your fruit and vegetables, plenty of variety and with each meal if you can.

We all know well thats its important to get our 5 a day, but do we know why? Fruit and vegetables are full of essential micronutrients that we need to keep our immune systems in tip top shape. Here are just some of the foods which can help you can boost your nutrient levels:

Fresh fruit especially citrus fruits

Fresh vegetables

Onions & garlic

Nuts and seeds

Oily fish

To boost our immune systems, we need to be hitting the recommended amount for each nutrient, and here’s how you can achieve that:

Vitamin C: citrus fruits, leafy green vegetables, bell peppers, berries

Vitamin E: spinach, broccoli, peanuts, almonds, sunflower seeds

Vitamin A: sweet potato, carrots, eggs, cod liver oil

Vitamin D: Oily fish such as salmon, mackerel, sardines, tuna

Remember, frozen fruit and vegetables is just as nutritious and can be super handy for busy days or even just to prevent food waste! 

So, this winter, try fill up as much as you can with fresh whole foods, especially your fruit and vegetables. Sniffles, be gone!