The seasonal flu has gotten a head start this year in France, reaching epidemic levels earlier than expected. Cases are skyrocketing in all age groups, and experts warn that the worst is yet to come. As a result, searches for ways to avoid the flu have jumped 250% in a month. Don't panic: there are simple ways to prepare your body.

Six superfoods that boost your immune system to help prevent flu

Black garlic: the unexpected star

Fermented, mild, slightly sweet and two to three times richer in antioxidants than regular garlic, black garlic stimulates white blood cell production and supports gut flora, which is essential for good immunity.

Try it crushed on toast, in a sauce or marinade, or added to hot dishes. Delicious flavour, without strong breath.

Golden milk with turmeric: the evening ritual

Anti-inflammatory, antiviral and antibacterial, curcumin is a real health asset. Combined with black pepper, it is even better absorbed by the body.

Quick recipe: hot milk + turmeric + pepper + cinnamon + honey. A comforting drink, perfect before bedtime.

Raw honey: sweetness... and effectiveness

Rich in enzymes, vitamins and antioxidants, it soothes sore throats, reduces inflammation and helps fight minor winter infections.

Try it in herbal tea, on yoghurt, porridge... or mixed with ginger and cinnamon.

Matcha: Zen energy

Ten times richer in antioxidants than classic green tea and rich in vitamins and minerals, matcha restores energy and resistance to the body. Bonus: it stimulates without causing nervousness thanks to L-theanine.

Enjoy it in tea, pastries or even pancake batter.

Citrus fruits: the essentials

Oranges, lemons, grapefruit... vitamin C stimulates the production of white blood cells, protects cells and aids digestion.

Simple tips: in water, in salads, as a snack or grated into your dishes.

Shiitake: the protective mushroom

Rich in beta-glucans, they activate the immune system and, according to some studies, have been shown to have positive effects on inflammation and virus resistance.

On your plate: in soup, stir-fries or pan-fried, a few times a week.

Exercise and eat well: the winning combination

Eat better, yes... but exercise too. Lee Mitchell reminds us that winter puts our bodies under a lot of strain: cold, fatigue, germs... So it's best to support your body. No need for a gym or intensive training: a few stretches, a little yoga, climbing stairs or a short cardio session are enough to boost circulation, increase energy and strengthen natural defences.

Combined with a nutrient-rich diet, these simple steps can really make a difference in staying fit throughout the winter.

Article written by Lohanne Mollo

Translated by Bethszabee Garner