It’s that time of year when the days get shorter and the temperature goes down signalling the beginning of that dreaded cold and flu season.
Whether you are a professional who wants to avoid missing a crucial work day, a parent who wants to keep their child healthy and in school, or an athlete who can’t miss a day of your strict training schedule, these 3 supervitamins can help boost your immune system to prevent the cold and flu this winter.
These 3 supervitamins are crucial to supporting a healthy immune system. You can easily maintain their levels through changing your diet to incorporate foods containing high amounts of these vitamins.
*If considering taking these vitamins in supplement form, it is best to speak to your health care provider first because these vitamins in high doses can cause adverse effects and interfere with certain medications and medical conditions.
1. Vitamin A/beta-carotene: You can find vitamin A in foods as well as beta-carotene which your body turns into vitamin A. Anything orange and yellow coloured contains vitamin A. Try adding some warm autumn foods like squash, sweet potato and carrots to your diet. Red peppers, green kale and spinach contain high amounts of vitamin A. Eggs are also high in vitamin A and are a source of complete protein.
Check out this Sweet Potato Salad recipe! It includes red peppers, and you can easily add some spinach and a boiled egg to increase the vitamin A content.
2. Vitamin C: This supernutrient is well-known for boosting the immune system. Vitamin C is easily found in foods such as berries, oranges, grapefruit, apples, kiwis and green leafy vegetables, broccoli, cauliflower, peppers, herbs and spices.
Check out my quick and easy Blueberry Smoothie recipe. It is high in vitamin C and you can add in some orange juice or apple sauce to increase the vitamin C content.
3. Vitamin E: Not only is vitamin E good for your skin, it also supports a healthy immune system! You can find vitamin E in avocado, nuts (almonds, peanuts), sunflower seeds, dried apricots, paprika, basil and oregano.
Check out this delicious Ultimate Guacamole recipe! Guacamole makes a great dip or spread and you can sprinkle your nuts and seeds on top or tweak the taste by adding paprika, basil and oregano.
A home-made trail mix of raw almonds, peanuts, sunflower seeds and dried apricots also make a healthy vitamin E packed snack for those of you on the go.
Feel free to share other recipes containing these 3 immune boosting supervitamins!