06/11/2013 15:15 | By Rachel Burge, contributor, MSN Food
Immunity-boosting foods and recipes

What to eat to help ward off colds and flu



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Cold and flu season is upon us but there are things you can do to help strengthen your body’s defences – and luckily, some of them taste great as well as being good for you.

“Eating well is one of the best ways to support your immune system, so your body has a better chance of fighting off colds and flu and recovering from symptoms more quickly,” says the leading UK nutritionist Dr Marilyn Glenville.

While most of us are tempted to fill up on stodgy comfort food as the weather turns colder, it’s more important than ever to get your five a day in winter. If salads don’t appeal, stock up on health-boosting antioxidants in the form of hearty soups, stews and casseroles.

“Fresh vegetables and fruit are packed with vitamins and antioxidants – the body’s natural defence against free radicals, which contribute to heart disease and cancer, in addition to common infections like colds and flu,” says Glenville. “Good sources of antioxidants include vitamin A (absorbed by the body in the form of beta carotene), vitamins C and E, and selenium – low levels of which have been linked to increased risk of developing more severe flu.”

When it comes to choosing foods, go for brightly coloured fruit and vegetables, in particular, orange-hued foods, such as carrots and pumpkin, which are good sources of beta carotene.

Selenium is found in foods including soybeans, lentils, oysters, crab, mussels, pumpkin seeds, wheat germ, yoghurt, cashews, peanuts, Brazil nuts and sunflower seeds.

Recipes to try:

Butternut squash and red pepper soup

Mussels with parsley and wine

Veggie tikka with naan bread

3Comments
07/11/2013 15:59
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Here we go again..This week these foods are great for you..Next week these foods will bad for you!!!..Just eat what you want and enjoy life and stop trying to live for eternity.Nobody has ever lived over 140 years old so who cares.
13/11/2013 17:31
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i think the more we can do to keep yourself well  and enjoy the seasonal food the better you'll feel who wants to sit and eat salad at this time of the year there is nothing better than coming home to a homemade bowl of soup and crusty bread and a homemade meal  , enjoy your food  yum yum
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