As autumn turns to winter, it often seems that everyone falls ill with the flu or common cold during the cold season.
In a bid to fight the coughs and sniffles, there are plenty of options out there to try, all of which can boost your immunity and strengthen your fitness levels.
Aside from regular exercise, daily walking and a good nights’ rest, another key component of a healthy life in winter comes in the form of diet.
Foods rich in antioxidants are perfect for strengthening your bodily defences, check out our top picks below.
Probably the most well-known and the vitamin most commonly associated with the winter months, vitamin C really is a deal breaker in the colder seasons. Vitamin C helps to stimulate the production of white blood cells, which are created by our bodies to fight viruses and bacteria. Vitamin C is also great for helping our body to produce antibodies, it also allows white blood cells to create the toxins needed to fight disease! Basically, it’s pretty vital! Here are some of the foods you can find it in: oranges, lemons, kiwis, broccoli, mango, watermelon and many more!
Top tip: try starting your day with hot lemon and water, it’s perfect for waking you up and giving you an immunity boost early in the morning!
Vitamin E can repair muscles and boost the production of red blood cells. It’s also great for boosting our response to vaccines by stimulating white blood cell growth! It’s also pretty good for healthy skin and hair, if you tend to find the winter months quite drying on these. Vitamin E can be found in healthy oils such as avocados and sunflower oil, it’s also present in all leafy green vegetables!
Top tip: start your day with some smashed avocado on toast for a vitamin E boost.
Vitamin B is great for increasing energy, which is vital during the sluggish winter months, it’s also pretty great for fighting off infection. Vitamin B is found in leafy green vegetables, egg yolks, avocados and broccoli.
Top tip: if you’re a vegetarian, the best supplement to take is vitamin B12, taking some each morning can be a great way to top up on your vitamin B levels.