If you're like us, we love comfy trackpant and sweater weather but aren't fans of the sniffles and colds that come with it. 

So, we asked Indi, from Made by Marusco, to share with us her favourite go-to meals and tips heading into winter, to help fend off the dreaded flu.  

I am all for being proactive this winter and will do anything to avoid the dreaded common flu by boosting my immune system with superfoods and antioxidant rich meals.

Personally, I think it's important to eat a variety of healthy foods from all food groups throughout the year, but it's particularly significant during flu season. Adding flu-fighting foods to your diet can boost your body's immune system to help avoid getting sick or to make the recovery process a little easier.

Some important foods to include are;

  • Yogurt and other cultured milk products containing probiotics, beneficial bacteria with immune-boosting benefits. Anything labelled “live active culture” indicates that probiotics have been added
  • When choosing milk products, choose those containing added Vitamin D - research has shown to suggest that low levels of Vitamin D may be linked to a seasonal increase in colds and flu
  • Garlic has immune boosting properties, increasing resistance to infection and stress
  • Turmeric contains antimicrobial properties, antioxidant, anti-inflammatory
  • Ginger helps with its anti-inflammatory properties
  • Citrus fruits containing Vitamin C along with chicken, meat and peanuts contain Zinc. Both nutrients play important roles in the proper functioning of the immune system

I find relief in the following meal ideas which contain all these good foods that will make your body sing!! 

  • Spiced Turmeric lattes
  • Honey, ginger and lemon teas
  • Chicken and Vegetable soup to reduce inflammation and help relieve nasal congestion
  • Fresh turmeric, ginger and orange juice
  • Açai bowls or açai powder added to smoothies for an antioxidant boost
  • Carrot, ginger and turmeric soup

Adding more greens to your dishes, such as kale, will help include more micronutrients into your diet as they contain vitamins A, C and K.

If you're after some meal inspirations or want to scroll through drool-worthy dishes, visit Made by Marusco on Instagram.