How to build immunity before winter hits: the best foods to consume

Preparing for winter is about more than just picking up a pair of snuggly pyjamas (although that’s never a bad idea!). With many doctors pointing to a high level of expected flu cases in winter 2022, focusing on your health and implementing preventative steps to protect yourself is a great way to make sure your body’s got the support it needs for a change of season. There’s no better time than today to introduce immunity-building foods into your eating patterns. Thankfully, these foods are not only nutritious, but they’re also delicious!

Look for antioxidants

Antioxidants are responsible for neutralising free radicals, which are unstable molecules that can harm your cells. If there are too many free radicals in your body, the risk of diseases significantly increases. 

While your body has its own natural supply of free radicals, loading up on antioxidant-rich food can have significant benefits for your health. Foods such as berries, green tea, coffee and dark chocolate are all known for being great sources of antioxidants, helping to support your body’s ability to fight infection and illness. 

Some important dietary antioxidants include:

  • Vitamin C - necessary for the growth, development and repair of body tissues. We love to use citrus - like oranges and lemons - spinach and parsley in our juices to boost that intake! 
  • Vitamin E - a nutrient that plays a pivotal role in the health of your blood, brain and skin (almonds, peanuts, pumpkin, capsicum, avocados, salmon and cod are all great sources).
  • Flavonoids - helpful for warding off everyday toxins and decreasing the risk of chronic health conditions (reach for onions, kale, peaches, tomatoes, lettuce and broccoli).

Load up on garlic

Garlic’s not only great for adding flavour to meals, but its medicinal purposes mean it brings strong health benefits to your plate at the same time. Garlic is fantastic for its preventative qualities, helping to strengthen immunity and ward off illness and infection. When garlic is crushed or chewed, it releases a compound called allicin, which is where it gets its distinctive taste from. This compound boosts the immune system, fighting colds and cases of flu off before they get a chance to attack.

Garlic can easily be added to all manner of meals and is also safe to consume raw - while it might not be the most delicious experience, it retains more allicin, making it even healthier for you!

Citrus is your friend

There are numerous health benefits that come with increasing your citrus intake. Alongside their vitamin C properties, citrus fruits also provide a host of vitamins and minerals, including vitamin A, vitamin C, vitamin B6, calcium, potassium, folate, magnesium and more. Juiced Life’s My Defence juice is perfectly designed to capture the health benefits of citrus with ingredients that are all about improving your immune system.

Build strong habits

Preparing your immune system for winter doesn’t have to mean an entire overhaul. By introducing thoughtful choices throughout your day, you can boost your immunity, provide your body with much-needed nutritious support and enjoy consistent, delicious meals. 

Start your day off with a vitamin-packed juice, load up on soups full of antioxidants and consciously examine each ingredient in your daily intake. Small changes can result in big outcomes, so find the rhythm that suits you as you build your immunity and reduce your chance of a nasty winter bug.