Save yourself from seasonal illnesses, boost your immunity with these 5 superfoods

The change in weather often brings along many seasonal illnesses. And if your immunity is impaired, you are more likely to get sick. Research over the years has shown that a well-balanced diet filled with nutritious foods is your strongest defence against seasonal flu and other diseases. Incorporating these five superfoods into your diet can give your immune system the boost it needs to keep you feeling your best: (Image: Canva)

Citrus fruits: Oranges, lemons, and grapefruits are renowned for their high vitamin C content. Vitamin C is a powerful antioxidant that helps to stimulate the production of white blood cells, which are essential for fighting off infections. Additionally, vitamin C is thought to increase the production of interferon, a protein that helps to prevent viruses from replicating in the body. Including a variety of citrus fruits in your diet can provide you with the vitamin C your body needs to stay healthy (Image: Canva)

Berries: Berries such as strawberries, blueberries, and raspberries are packed with antioxidants, vitamins, and minerals that can help to support a strong immune system. These colourful fruits are rich in flavonoids, which have been shown to have anti-inflammatory and immune-boosting properties. Berries are also high in vitamin C, as well as vitamin E, which can help to protect the body against oxidative stress. Adding a handful of berries to your morning smoothie or enjoying them as a snack can provide a tasty and nutritious way to enhance your immune health (Image: Canva)

Garlic: Garlic has been used for centuries for its medicinal properties, including its ability to boost the immune system. Garlic contains compounds such as allicin, which has antimicrobial and antiviral properties that can help to fight off infections. Additionally, garlic is rich in antioxidants that can help to reduce inflammation and support overall immune function. Incorporating garlic into your meals can not only add flavour to your dishes but also provide your body with a natural immune boost (Image: Canva)

Yoghurt: Yoghurt is a probiotic-rich food that can help to support a healthy immune system by promoting the growth of beneficial bacteria in the gut. The gut microbiome plays a crucial role in immune function, and consuming probiotic foods like yoghurt can help to maintain a healthy balance of gut bacteria. Additionally, yoghurt is a good source of protein, vitamins, and minerals that are essential for overall health. Opt for plain, unsweetened yoghurt to avoid added sugars, and consider adding fresh fruit or honey for a touch of sweetness (Image: Canva)

Leafy greens: Leafy greens such as spinach, kale, and Swiss chard are nutritional powerhouses that are loaded with vitamins, minerals, and antioxidants that can help to support a strong immune system. These greens are particularly high in vitamin A, vitamin C, and vitamin K, as well as folate and iron, all of which play important roles in immune function. Incorporating a variety of leafy greens into your diet can provide your body with the essential nutrients it needs to fend off illness and infection (Image: Canva)