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5 Immune-boosting foods to fuel your winter run

These foods will keep you fighting fit during the cold months


With phyto-nutrients to help keep disease at bay, leeks also provide a good source of fibre. This tasty vegetable also contains antioxidant polyphenols, folic acid, calcium, potassium, and vitamin C. 

Leeks ()



This golden spice is great in winter curries, and studies have found that the presence of curcumin has many health benefits, and is used in Ayurvedic medicine for its
anti-inflammatory properties.

Turmeric ()


Oily fish

With significantly less sunlight in the winter months, it can be tricky to get your Vitamin D fix. Runners are helped by getting exposure to the great outdoors, but can also benefit from eating foods such as oily fish, rich in Vitamin D. 

Oily fish ()


Brussels sprouts

Training hard outside in winter puts your immune system under extra strain, making Vitamin C a must-have. Sprouts contain 50 per cent more Vitamin C than oranges, and also anti-inflammatory nitrogen compounds called indoles. 

Brussel sprouts ()


Hot chocolate, soup and warming chilli

Warming, reassuring food is the key to surviving the colder months. Eating warm food after a run in the cold boosts recovery and turns up the heat (thermogenesis), meaning you’re less likely to reach for unhealthy snacks.

Hot chocolate ()


Want some tasty, healthy recipes? Food advice? Check out FS magazine's nutrition section

Images: Thinkstock


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