Foods to boost your immunity

Staying well over winter can be a challenge with all the cold and flu bugs we are exposed to at school, work or out in the community. But you can give your body a fighting chance with foods that will boost your immunity. The good news is that Te Atatu Toasted cereals are packed with them!

Immune-boosting ingredients found in our mueslis 

We love whole grain oats which are less refined than rolled oats, meaning they require more chewing. This means you eat more slowly (which is a good thing) plus chewing sends messages to your gut that food is on its way and gets the digestive juices ready, so our oats support digestion. The beta-glucan found in oats helps boost our infection-fighting blood cells and oats also contain selenium and zinc, two important nutrients for warding off infection.  

Almonds contain several vitamins and minerals such as B-6, magnesium, phosphorus and selenium that help regulate and maintain your immune system. A 1.5kg bag of Healthy blend or Original blend muesli is packed with almonds so they are make the perfect breakfast for supporting your immunity.

Buckwheat is high in antioxidants and vitamin A, both of which are essential for boosting and protecting your immunity.

Sunflower seeds also contain vitamins and minerals such as B-6, magnesium, phosphorus and selenium that help regulate and maintain your immune system.

Sesame seeds are a good source of zinc, selenium, copper, iron, vitamin B6 and vitamin E, all of which are needed for a healthy immune system.

Like other beans, garbanzo beans (also known as chickpeas or channa), are a wonderful source of vitamin B6, magnesium and zinc.

Cooked apple contains quercetin, which is good for boosting your immune system and reducing inflammation. You will find it in the apple puree contained in our oat and gluten-free mueslis.

Linseeds are a rich source of both omega 3 and omega 6 fatty acids, which help protect us from bacteria and viruses, and pumpkin seeds contain antioxidants, zinc and vitamin E which enhance our immune system and also protect us against infections. 

Sultanas have vitamins and minerals such as calcium, iron and vitamin C that help strengthen the immune system and fight infections.

The phytonutrients in honey give it antibacterial and antifungal properties which are great for boosting your immune system.

Amaranth contains manganese which is good for immunity and quinoa is a great source of amino acids which are needed for supporting the immune system.

Ground cinnamon and ginger offer powerful antibacterial and antifungal properties that help boost your immune system and fight off the germs and bacteria that we inevitably encounter.

Other immune-boosting foods

Berries are packed with vitamins and nutrients and are great eaten with Te Atatu Toasted mueslis. You can even warm them up with a short burst (15 - 20 seconds) in the microwave to make them super juicy.

Leafy green vegetables such as spinach and kale are known to have high levels of vitamin C along with antioxidants and beta carotene, all of which help fight infection. Broccoli  and brussel sprouts  are also good sources of vitamin C. 

Citrus fruits also contain high levels of vitamin C and lemons, oranges  and grapefruit  are in season over winter so make the most of the ready supply. Remember, you get more health benefits from eating the whole fruit, rather than just squeezing out the juice. 

Chicken soup is good for more than the soul. Poultry is high in vitamin B-6, which can reduce inflammation and is needed in the creation of new red blood cells, and zinc, which increases production of white blood cells. 

Garlic  is known for its infection-fighting properties so add plenty of this tasty seasoning to your winter soups, casseroles or pasta sauces. 

Fermented food such as kimchi, sauerkraut, miso  or yoghurt with live culturesincrease the microflora in your bowel which boosts your immunity by creating an environment where it’s easier for your body to absorb the nutrients from the food you eat.

Tumeric  is another spice with anti-inflammatory properties – it’s yummy combined with grated ginger and bit of honey in a warming tea. Another good tea for winter is Green Tea  which is packed with antioxidants. 

Kiwifruit are a good source of essential nutrients such as folate, potassium, vitamin K, and vitamin C.

Mushrooms  supply the mineral selenium and the B vitamins riboflavin and niacin which all have a role to play in supporting our immune system.

And shellfish fans can opt for oysters  or mussels to take advantage of the virus-fighting powers of zinc.