Natural Defences In Your Pantry

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food-newsThe seasons are a-changing. Avoid the worst and stay healthy with these top immune-boosting foods.


What For: This versatile veggie is high in quercetin, a powerful antioxidant known for its antiviral properties. In studies with runners and other athletes, scientists have shown that daily doses of quercetin can reduce viral infections as well as inflammatory response to heavy exercise.

Get Cooking: Anything really. Onion is as versatile as it gets! Check out these perfect pasta recipes.

Green Tea

What For: EGCG, abundant in green tea, is one of the most powerful antioxidants found in plants. This compound protects a variety of cells from being weakened and shields them from potential harm caused by not-so-nice invaders.


What For: Often used in Indian cuisine, this spice gives curries and other dishes a golden colour. Curcumin, the antioxidant in turmeric, can help your immune cells bounce back faster after you get sick.

Get Cooking: Curry! Almost all Indian cuisine  uses turmeric.


What For: Oysters are packed with zinc, providing 700% of your RDA in just 85 grams. This mineral is vital for T cells, white blood cells that help tailor the body’s response to specific pathogens. Some studies show that poor zinc intake suppresses your immune-fighting response to cold and flu viruses.

Butternut Squash

What For: Brightly coloured butternut squash is packed with beta-carotene, which the body converts to vitamin A. This vitamin maintains the body”s protective layers, including skin and sinus passages. Without ample vitamin A, skin develops cracks and sinuses dry, allowing viruses and bacteria direct entry into your body.

Get Cooking: Who can deny the homely aroma of butternut soup? Have a squiz at these butternut recipes.

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