Can what you eat help us against Flu and Covid?

Here are 5 top foods that can help support your immune system, along with practical tips for each:

🥦 1. Citrus Fruits (Oranges, Lemons, Grapefruit)

Why: Rich in vitamin C, which supports the production of white blood cells that fight infections.Tip: Squeeze fresh lemon into your water or add orange slices to a salad for a daily boost.

🥬 2. Leafy Greens (Spinach, Kale, Swiss Chard)

Why: Packed with vitamins A, C, and E, plus antioxidants that protect cells from damage.Tip: Lightly sauté instead of overcooking to retain nutrients. Add spinach to smoothies for an easy nutrient hit.

🧄 3. Garlic

Why: Contains allicin, which has antimicrobial and immune-boosting properties.Tip: Crush or chop garlic and let it sit for 10 minutes before cooking to activate its beneficial compounds.

🥜 4. Nuts & Seeds (Almonds, Sunflower Seeds, Pumpkin Seeds)

Why: Great sources of vitamin E, zinc, and healthy fats—all crucial for immune cell function.Tip: Snack on a handful daily, or sprinkle seeds over yogurt, salads, or oats.

🧉 5. Fermented Foods (Yogurt, Kefir, Sauerkraut, Kimchi)

Why: Provide probiotics that support a healthy gut microbiome, which is closely linked to immune health.Tip: Choose unsweetened yogurt or naturally fermented foods with live cultures.

✅ Extra Tips to Strengthen Immunity:

• Stay hydrated: Water helps carry nutrients and flush out toxins.

• Get enough sleep: 7–9 hours supports immune cell activity.

• Manage stress: Chronic stress weakens immunity—try breathing exercises or light walks.

• Exercise moderately: Regular movement boosts circulation, helping immune cells travel efficiently.

• Limit added sugar & alcohol: Both can suppress immune response.

🥗 Immune-Boosting Citrus Garlic Greens Bowl

Ingredients (2 servings):

• 2 cups fresh spinach or kale (lightly chopped)

• 1 cup cooked quinoa (or brown rice)

• 1 small orange, peeled and segmented (or ½ grapefruit)

• 2 Tbsp almonds or pumpkin seeds, lightly toasted

• 2 Tbsp plain unsweetened yogurt (or kefir drizzle)

• 2 cloves garlic, minced

• 1 Tbsp olive oil

• 1 tsp lemon juice (freshly squeezed)

• Pinch of salt & pepper

• Optional: sprinkle of chili flakes for heat

Directions:

1. Prepare the base: Cook quinoa (or brown rice) and set aside.

2. Sauté garlic & greens: In a pan, heat olive oil. Add minced garlic, sauté 1–2 minutes until fragrant. Toss in spinach or kale, cook lightly until just wilted. Season with salt and pepper.

3. Assemble the bowl: Divide quinoa into two bowls. Top with sautéed greens, citrus segments, and toasted almonds or pumpkin seeds.

4. Finish with probiotics: Drizzle yogurt or kefir over the bowl. Add a squeeze of lemon juice and optional chili flakes.

5. Serve immediately as a light meal or hearty side.