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Eat better this winter to fight colds & flu

To give your immune system a fighting chance this winter, be sure to increase your vitamin C and Zinc intake before winter comes.


Most people take in enough vitamin C, but many more have a low intake of zinc, particularly women and children. Zinc is involved in the development and functioning of the body's infection-fighting white blood cells and therefore of utmost importance to fight colds and flu. Adults need about 8-12mg of zinc a day.


Apart from Vitamin C and Zinc, you should also eat lots of fresh fruit and vegetables as they are high in anti-oxidants. Keep in mind that the brighter the vegetables and fruits are, the better they are likely to be for you.


There are a number of foods that are crucial for optimal immune system functioning:

  1. Lean beef is rich in zinc.
  2. Kiwifruit contains your entire daily requirement of vitamin C.
  3. Broccoli is exceptionally high in antioxidants.
  4. Carrots contains the antioxidant beta carotene.
  5. Red capsicum is a great source of vitamin C.
  6. Green tea is a well-known and very powerful antioxidant.
  7. Oranges contains your entire daily requirement of vitamin C.
  8. Mushrooms are a rich source of antioxidants.
  9. Oysters are exceptionally high in zinc and iodine.
  10. Berries are packed with antioxidants.