Five foods to boost your immune system

Welcome winter running!

As winter is creeping in with shorter days and cooler nights the morning runs can be even more tranquil with a crispy frost beneath your feet as you flow around your routine running routes. On completion refuelling is optimum within the first hour for absorption of nutrients for repair and rebuilding bones, muscles and of course, your immunity system.  

While many will have a bias towards carbohydrates the blend of foot should include the following for boosting your immunity system. It is well worth planning your meals to regularly include some of teh following for a powerful immune system boost.

Citrus Fruits  are generall full of healthy carbohydrates and numerous vitamins and minerals, but particularly vitamin C.Ascorbic acid or Vitamin C as we know it,  helps build up your immune system and many of us habitually pursue this Vitamin to stay healthy. Vitamin C is believed to increase the production of white blood cells, which are key to fighting infections.

It is used to prevent and treat scurvy. Vitamin C is an essential nutrient involved in the repair of tissue in the body and functions as an antioxidant. It is required for the functioning of several enzymes and is important for immune system function.

Some of the more popular citrus fruits include: Oranages, grapefruit, and Lemons. Kiwi Fruit are also a great source of vitamin C.

Vitamin pills are sometimes less effective than natural sources, but if used keep intake to below 2000mg per day.

Red Pepper and other coloured pepers (or Capsicums),  are a popular vegetable that many of us love and it is a great source of Vitamin C and Beta Carotene which helps keep your eyes and skin healthy too.

Broccoli is supercharged with essential vitamins and minerals. Packed with vitamins A, C, and E, as well as fibre, broccoli is one of the healthiest vegetables you can place on your plate.

Garlic is found in many cosmopolitan cuisines globally. It adds a little spice to food and it’s a great for your health. Throughout time it has been recognised for it’s value in fighting infections. Garlic is believed to slow down the hardening of the arteries

Ginger is another ingredient many use to avoid getting sick. Ginger may help decrease inflammation, which can help reduce sore throats and other inflammatory illnesses.