Foods to boost your immune system

Boost your immunity

We’ve compiled our favourite tips to help you shake off the colder months, boost your metabolism and jump-start your immune system.

Snack on chia seeds

Chia seeds are the perfect snack if you want to give your immune system a boost, as well as being thought of as one of the best foods for weight-loss and muscle repair. Studies show that two tablespoons of chia seeds will give you:

  • 5g of plant protein (brain fuel and a muscle boost).
  • 5g of omega-3 fatty acids (boosts heart and brain functionality).
  • 11g dietary fibre (promotes smooth digestion).

It is also believed that chia seeds are rich in vitamin C, serving as an anti-inflammatory and great for a quick immunity boost. Chia seeds are also rich in phosphorous, thiamine and niacin, which the body needs to metabolise carbohydrates, fats and amino acids.

Chia seeds expand up to three times their size when absorbing liquid. We like to eat them in the form of a chia and banana pudding, mixed in porridge or in a smoothie. Try to leave the seeds to soak at least 15 minutes prior to eating to ensure they absorb as much liquid as possible.

Get a boost from blackberries

Blackberries are a great snack as they are low in calories (66 calories per half cup) and are low in saturated fat, cholesterol and sodium. They are also a good source of fibre; at 8g per serving they are effective in promoting digestive health. They are also rich in vitamin E, a key ingredient in fighting illness and repairing muscles.

Blackberries taste delicious when added to dark leafy greens for a small salad, but they can also be eaten on their own to curb your midday sweet tooth.

Stock up on super greens

Super greens (dark leafy vegetables such as spinach or kale) are packed with fibre, antioxidants, amino acids, vitamins and enzymes, all of which assist with cell optimisation and digestive functionality. The body needs these in order to eliminate food toxins and help balance metabolism.

Super greens also keep our heart happy by lowering cholesterol and assisting in the breakdown of protein in the body for a more effective muscle repair. Not to mention they are packed with nitrates, a great way to get a boost of energy pre or post-workout.

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Ellen Hoggard

Written by Ellen Hoggard

Ellen is the Content Manager for Memiah and writer for Nutritionist Resource and Happiful magazine.
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