How To Boost Your Immunity During Your Lunch Break!

19.07.17 Eat, Learn Blog SumoSalad

We’re officially halfway through winter here in Australia which also means cold and flu season is at its peak – not ideal for most of us who don’t have the time or energy to battle illness on top of all our other daily commitments. But we’ve got good news though folks; today we’re talking immunity and how you can avoid getting sick this winter!

You’ve all heard the phrase “prevention is better than cure” but did you know the best thing you can do to protect yourself from colds and flu this winter is to strengthen your immune system naturally with immune-boosting foods?

Yes, that’s correct – you can eat your way to good health! A well-balanced diet is the most powerful tool we have to help prevent illness and will supply you with all the essential nutrients your body needs for a strong immune system.

Read on for the best ingredients to include in your diet and discover How To Boost Your Immunity During Your Lunch Break!

Citrus Fruits, Capsicum + Parsley | High in Vitamin C
Vitamin C is an extremely important nutrient for boosting immunity and helps to increase the production of white blood cells, which are key to fighting infections.  Foods high in vitamin C include fresh fruits and veggies, citrus fruits, red capsicum and parsley. Because your body doesn’t produce or store it, you need daily vitamin C for continued health.
The Sumo Solution: Moroccan Za’atar Lamb with Chickpeas, Pumpkin & Roasted Red Capsicum.

Broccoli | High in Vitamins A,B,C,E + Minerals
Broccoli is packed with vitamins A, C, and E, as well as many other antioxidants and fibre making it one of the healthiest vegetables you can put on your table. The veggie is also high in beta-carotene, potassium, magnesium, zinc, and iron and contains an array of B vitamins (B1, B2, B3, and B6). Together, these vitamins and minerals help the immune system to run in top form.  The key to keeping its power intact is to cook it as little as possible, or better yet, not at all.
The Sumo Solution: Green Goddess Grain Bowl

Spinach | High in Vitamin A,C + Minerals
Spinach gets top billing as a superfood thanks to its high content of folate, vitamin A, vitamin C, fibre, magnesium, and iron. The nutrients in spinach boost immune function and provide the body with necessary nutrients for cell division and DNA repair. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.
The Sumo Solution: Choose Spinach As Your Sumo Base 

Red Meat, Chicken, Fish, Eggs | High In Zinc 
Zinc is another important mineral needed for healthy immune function. Zinc is found in foods such as red meat, chicken, fish, dairy foods, eggs, sunflower and pumpkin seeds. Zinc in your diet is very important for the development of white blood cells, the intrepid immune system cells that recognise and destroy invading bacteria, viruses, and assorted other bad guys. The Sumo Solution: Beef & Sesame Grain Bowl

Garlic | High in Phytonutrients
Garlic is also an immune system warrior, protecting the body from infections and illness. Garlic contains allicin, a potent phytonutrient that is great for cardiac health. It helps to lower blood pressure, inhibit blood clotting and promote healthy cholesterol levels. The Sumo Solution: Add Garlic To Your Design-Your-Own Creation

Chicken | High in Vitamin B6
Chicken soup is more than just a feel-good food, it helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin B-6. Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. The Sumo Solution: Hot & Hearty Thai Chicken Soup & The Double Chicken Mexican Wrap

Kombucha | High In Beneficial Bacteria
Foods that are rich in probiotics like yoghurt and kombucha, help to enhance your immune function. Probiotics are beneficial bacteria that live in your gut and help stimulate your immune system. The Sumo Solution: Remedy Kombucha


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