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Top immune boosting super foods

With the cold and flu season just around the corner, many of us are looking at what we can do to keep our immune system in peak condition. We can reach for the bottle and take vitamins and minerals but our immune system is more complicated than that. Getting enough sleep and exercise plays an important role, as well as eating a balanced and varied diet. Here are our top immune boosting super foods that can support your body to fight infection this winter.

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Pomegranate contains polyphenols that can help treat and prevent coughs and colds. Studies have shown that concentrated amounts of polyphenol antioxidants, like those found in pomegranate juice, can reduce the duration of a cold by as much as 40 per cent. You can also enjoy fresh pomegranates, not only will they provide all their natural goodness, but if the seeds are an excellent source of fibre.

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Brazil Nuts

Brazil nuts contain selenium, an important mineral to protect against oxidative stress. Selenium has also been shown to help the body fight viral infections so including a couple of Brazil nuts each day as part of a meal or snack can ensure the immune system has enough selenium to stay strong. Nuts are high in healthy fats and therefore calories. Two to three Brazil nuts provide your daily need for selenium. At Medfood we have a delicious range of raw nuts. Raw nuts are not roasted and salted and are a healthier option.

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Greek Yogurt

Greek yogurt contains probiotics and is packed with more protein than regular yogurt. A published meta-analysis discovered that people who ate probiotics daily had a lower risk of catching a cold than those who did not eat any probiotic-rich food. Enjoy Greek yogurt with your cereal and a handful of raw nuts or as a snack to add an extra boost to your day.


We’ve all been given a mug of hot water containing honey, ginger and lemon when we have a cold, but have you ever wondered why? When it comes to treating a common cold, ginger is one of the best foods for relief. In a review published in the International Journal of Preventative Medicine, researchers found that ginger’s potent anti-inflammatory properties were key in the root’s powers to combat a cold or flu. You can enjoy ginger fresh in a hot drink or you can enjoy Medfood crystalised ginger as a sweet treat on its own or mixed with nuts.

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The humble onion has been known for its antibacterial properties for many centuries. Shallots contain as much as six times more polyphenols than some everyday onions. This is down to the quercetin content. Quercetin plays an important role in helping the body combat free radical damage which is linked to disease. Its antibacterial properties also help to fight bacterial infections in colds and flues.

Shallots can be used in many ways, Medfood shallots come ready prepared and are part of our antipasti range. You can eat them as they are, put them in salads or in food.

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Dark Chocolate

We will all be very happy to hear that chocolate is a top immune boosting super food but not all chocolate are equal. We are talking in particular about dark chocolate. Dark chocolate contains magnesium which is a vital mineral for supporting the immune system. Magnesium helps lymphocytes bind to pathogens so they can be removed from the body. Make sure to choose the very dark chocolate (80 per cent cocoa and over), to get the most magnesium and immune-boosting benefits.

If you want to combine the best of both worlds, then why not try Medfood dark chocolate covered ginger. Delicious pieces of crystalised ginger covered liberally in dark chocolate. You’ll get all the benefits of dark chocolate as well as ginger.

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At the end of the day …

What we eat influences our immune system. Science has shown us that certain foods help us to fight diseases and reduce our recovery time. At the end of the day the general rule is to choose fresh, whole foods and eat a variety of colourful foods. By reducing our use of ultra-processed foods, we can reduce disease risk and promote a healthy immune system.

If you would like to discuss your business needs with us and talk to us about our range of products, call our sales team on 020 8965 6528 or contact us for more information.

Photo attribute

Winter with oranges: Image by gpointstudio on Freepik

Pomegranate image- Image by azerbaijan_stockers on Freepik

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