Top 5 foods to strengthen your immunity

1. GINGER + TURMERIC

They both have powerful anti-inflammatory properties.

Ginger and turmeric are very versatile in the kitchen, you can use them to make tasty curries, but also for herbal teas (just slice some fresh ginger into a cup of boiling water) and the famous golden milk (made with milk, cinnamon, turmeric, honey, ginger).

Turmeric should also be consumed along with some black pepper because this spice activates curcumin, the anti-inflammatory component in turmeric.

2. GARLIC

King of any Mediterranean cuisine, but not only, garlic is a glorious ingredient in plenty of recipes and it has amazing anti-microbial properties. Use it to give flavour to the simplest dishes by making a cooking base of oil and chopped garlic.

3. CRUCIFEROUS VEGETABLES

Broccoli, cabbages, cauliflowers are rich in vitamin C and phytonutrients, and they also bring fibres which help the good functioning of the digestive system. It is important to consider that vitamin C is water-soluble and extremely sensitive to light and heat: the gentler cooking method you use, the more vitamin C will be preserved. To this purpose, steaming is the best cooking method, boiling the worst.

4. ORANGE/YELLOW FRUITS & VEGGIES

Beta-carotene is an antioxidant that you can get from carrots, squash, yellow peppers, papaya, apricots, peaches (although the last ones are not in season).

Citrus fruits such as oranges, lemons and grapefruit are rich in vitamin C, known for its immunity-boosting qualities.

5. NUTS & SEEDS

These foods are packed with great nutrients such as selenium and vitamin E, which are antioxidant, as well as fibres. Nuts also provide healthy fats, which are essential for the absorption of vitamin A, D, E and K, which are fat-soluble.

Nuts and seeds can be easily consumed by using them to sprinkle breakfast bowls, soups and salads.