Give yourself a natural boost

Viwe Ndongeni-Ntlebi

What you can add to your diet to prevent illness this winter

WITH chilly days in full swing, getting sick – whether it's a cold or, worse, the flu – is almost an inevitability.

But there are some things you can add to your diet that can help keep winter illnesses at bay by boosting your immune system with foods rich in vitamin C and zinc.

Bell peppers

They are low in calories and exceptionally rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet. One medium-sized red bell pepper provides 169% of the Reference Daily Intake (RDI) for vitamin C; one of the richest sources of this essential nutrient.

Strawberries

Strawberries are an excellent source of vitamin C, an antioxidant necessary for immune system and skin health. They’re also rich in manganese and contain decent amounts of folate (vitamin B9) and potassium.

Broccoli

Broccoli contains 89mg of vitamin C per 100 grams. One half cup of steamed broccoli provides 57% of the DV (daily value) for vitamin C and may lower your risk of inflammatory diseases.

Brussels sprouts

One cup of cooked Brussels sprouts packs over 150% of the minimum DV C target. If you don’t like Brussels sprouts, try sprinkling them with fresh garlic, olive oil and parmesan.

Remember, even if you bolster your immunity withthese items , your safest bet is to get a flu shot.

People in good health can also boost their immune system by living a healthy lifestyle, with regular exercise and enough sleep. However, that is not a substitute for the measures that protect you from contracting Covid-19, such as washing your hands, social distancing and wearing a mask.

STRAWBERRIES are an excellent source of vitamin C.