Boost your immune system with food

Boost your immune system with food
BY Virgin Active South Africa
Posted On 5 January, 2023

By: Kauai

We all know that the strong immune system power couple is exercise and healthy eating. 

Feeding your body certain foods may help keep your immune system strong. If you’re looking for ways to prevent winter colds and the flu, you should visit your local Kauai and plan your meals to include the following powerful immune system boosters: 

Citrus is the main squeeze. 

Citrus fruits (like oranges and lemons) are packed with Vitamin C, the vitamin we all turn to when we’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections. Because your body doesn’t produce or store it, you need daily Vitamin C for continued health. Almost all citrus fruits are high in Vitamin C and Kauai has loads of smoothies or shots to choose from. There’s also some orange in the Plant Power salad and wrap to get your sneaky Vitamin C fix! 

Red peppers are for real. 

If you think citrus fruits have the most Vitamin C of any fruit or vegetable, think again. Red peppers contain twice as much Vitamin C as citrus fruits. Get your peppers in the Kauai Thai Crunch salad or wrap, Salsa Quesadilla and Cajun Chicken salad and wrap. 

Broccoli is boss. 

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, X, Y, K, L, M, Z, X, Q (kidding, let’s just say A, C, E for now) as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put in your tummy. We will have the Thai Crunch please and thank you. 

Spinach has superpowers. 

Spinach made the list not just because it’s rich in Vitamin C. It’s also packed with numerous antioxidants! Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients hence the smoothies and juices, people. Team green! 

Yes to yoghurt. 

Yoghurt has cultures that may stimulate your immune system to help fight diseases. Try to eat plain yoghurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yoghurt yourself with healthy fruits and a drizzle of honey instead, hello Breakfast Bowl! Yoghurt can also be a great source of Vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defences against diseases. 

All the almonds. 

When it comes to preventing and fighting off colds, Vitamin E tends to take a backseat to Vitamin C. However, Vitamin E is key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of Vitamin E. 

PS. The Almond Porridge Pot is still available, just ask the cashiers and our Power Oats is topped with almonds. 

Winner, winner chicken dinner. 

Chicken is high in vitamin B-6. About 3 ounces of lean chicken meat contains 40 to 50 percent of your daily recommended amount of 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 cell. 

Sunflower seeds & turmeric. 

You may know turmeric as a key ingredient in many curries. But this bright yellow spice has also been used for years as an anti-inflammatory. 

Sunflower seeds are full of nutrients, including magnesium, and Vitamin B-6. They’re also incredibly high in Vitamin E, a powerful antioxidant. Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of Vitamin E include avocados (smashed on rye for the win) and dark leafy greens (juice, juice, juice).  Find turmeric and curried sunflower seeds in the Butta Chicken Bowl and the sunflower seeds in the Plant Power salad and wrap. 

Variety is vital to keeping your immune system strong. 

Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu, even if you eat it constantly. Pay attention to servings and recommended daily intake so that you don’t get too much of a single vitamin and too little of others. Eating right is a great start, and there are other things you can do to protect you and your family from the flu, cold, and other illnesses. (Think enough exercise and a couple of other things.) 

Kauai has implemented the necessary precautions in-store to protect their staff and you guys during the delivery of all Kauai food. Read more to get in the know here:  

Keep your feed fresh: Join the Kauai community and follow them on Instagram & Facebook. 

Let’s stay active. Let’s stay healthy. 


Photo by Luke Michael