DIY immune boosters

Viwe Ndongeni-Ntlebi

OUR immune system is incredibly complex. Despite this complexity, there are things you can give your immune system what it needs to ward off infection or illness.

As with most things in your body, a healthy diet is key to a strong immune system. This means making sure you eat plenty of vegetables, fruits, legumes, whole grains, lean protein and healthy fats.

In addition to providing your immune system the energy it needs, a healthy diet can help ensure you’re getting sufficient amounts of the micronutrients that play a role in maintaining your immune system, including:

Vitamin B6: found in chicken, salmon, tuna, bananas, green vegetables and potatoes (with the skin)

Vitamin C: found in citrus fruit, strawberries, tomatoes, broccoli and spinach

Vitamin E: found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter and spinach

Whether you’ve come down with a cold or the flu, want to boost your immune system, are feeling fatigued or suffering from digestive problems, there are healthy options that won’t break your budget.

Immune-booster juice

Health-boosting shots have become the rage at juice bars. They’re juices that include fruit, vegetables, spices and occasionally other ingredients that come together to create a nutrient dense drink that offers health benefits.

This recipe from Healthline is packed with essential nutrients for everyday health or for fighting off viruses such as the cold or flu.

Carrots, apples, and oranges are a winning combination. The apples and oranges give you your vitamin C. Blending these may give you the boost you need. Notable nutrients (in one serving)

• potassium from the carrots

• vitamin A from the carrots

• vitamin B-6 from the carrots

• vitamin B-9 (folate) from the oranges

• vitamin C from the oranges and apple

MAKE an immune booster juice. | JOSEFIN Unsplash

Lemon ginger tea

An immune-boosting drink, lemon ginger tea helps you fight off colds, keep healthy, and relieve sore throats. Ginger is a natural remedy for nausea, is anti-inflammatory, improves the absorption and assimilation of essential nutrients in the body and fights cancer.

All you need is 2 slices of lemon, half a teaspoon of ginger, raw honey and rooibos/tea.

Herbal tea

Chamomile and green tea are also thought to help the immune system because they contain phytochemicals. These chemicals have protective properties meaning they could help see off cold and flu viruses.

However, chamomile tea also has anti-inflammatory properties, so if you’re already suffering from a sore throat or blocked nose this could help. In order to keep your immune system in tip top condition why not swap your usual tea or espresso for one of these teas?

Homemade syrup

This immune-boosting syrup can be your go-to rescue drink whenever a cold or a flu symptom strikes you. Drinking this homemade syrup once daily can be the best supplement in your daily diet and there are plenty of reasons we say so.

To make this simple winter immunity boosting syrup, you will need:

• Horseradish root (1 root)

• Apple cider vinegar diluted in water (1 cup)

• Turmeric (1 tablespoon)

• Peppercorns (5-6 or handful)

• Fennel seeds (1 tablespoon)

• Clove (1 peice)

• Ginger ( half a root)

• Garlic (a few cloves)

• Orange peel (1/2 cup)

• Dried elderberries (1 tablespoon)

• Honey (to soften the taste) |

RECIPE FROM TIMES OF INDIA

SWEETEN herbal teas with raw honey. | ARCHANA GS Pexels