We’re about to hit flu season. To stop ourselves falling ill, we can try including these 10 foods in our weekly diet. Doing so will help strengthen our immune system and efficiently combat the flu.

1.  Cabbage, broccoli, & cauliflower

Cabbage, broccoli, cauliflower, and brussel sprouts all contain tons of vitamin C and antioxidants. Eat them often, at least twice a week.

2.  Root vegetables

Carrots, beets, and turnips are a good source of vitamin C and various minerals. They also have antioxidant properties which are useful for combating free radicals and strengthening the immune system. They should ideally be eaten raw.

3.  Pumpkin

All the various types of pumpkin are rich in beta-carotene, one of the main antioxidants that protects us from infections.

4.  Green leaf plants

Spinach, Romaine lettuce, chicory, herbs, etc. all contain masses of antioxidants. The presence of vitamin D stimulates the immune response, thus strengthening our body. Eat them raw with a drizzle of oil, or you can even enjoy them cooked as they retain most of their healthy characteristics.

5.  Garlic and onion

Their antiviral and antiseptic effects have been known since ancient times. They are rich in both vitamins and minerals and to take advantage of all their virtues, garlic and onion should be eaten raw. Take care to slice them finely, chop them, or crush them before use. In this form they are perfect for adding flavour to salads, where they benefit from being combined with a good extra-virgin olive oil which prevents the dispersion of volatile substances and enhances their effect. Garlic also contains allicin, a natural antiviral, which reduces cold symptoms.

6.  Whole grains

Spelt, oats, barley, buckwheat, millet, and brown rice are all whole grains to be included in our everyday diet. They all contain mineral salts, fatty acids, fiber, and zinc, which are very important nutrients for stimulating our immune systems.

7.  Citrus and other fruits rich in vitamin C

Oranges, tangerines, grapefruits, lemons, kiwis, and pomegranates are seasonal fruits and thanks to their high content of vitamin C they stimulate our immune system, especially in relation to the prevention of colds and flu-like symptoms. They should be consumed every day.

8.  Dark chocolate

Recent studies have shown that dark chocolate with at least 70% cocoa is a powerful anti-inflammatory and strengthens our immune system. A square a day keeps the flu away!

9.  Green tea

This tea is a rich source of flavonoids with powerful antioxidant properties; a perfect ally in your fight against the flu. To have the maximum protective effect it is necessary to let the green tea leaves infuse for at least 10 minutes, which allows for the best extraction of the active ingredients.

10.  Ginger

Rich in antioxidant compounds, ginger has great anti-inflammatory properties. Use the fresh root in salads or to prepare decoctions: it will help keep the flu away.