Immune Boosting Food

Eggplant chickpea stew and bulgur. Top view, flat lay. Vegetarian food

Living in harmony with the seasons is one of the best ways we can stay healthy throughout the year, now winter is here it is time to incorporate seasonal foods in our soups and nourishing meals to support our immune and gut health plus keeping us more energised.

  • You can ensure that your body and immunity run smoothly by filling your plate with
  • Plenty of colourful and seasonal servings of fruits and veggies and drinking 8 to 10 glasses of water, or cups of herbal tea a day.
  • The following ingredients can add extra flu-fighting punch to your winter meal plan.
  1. Organic Kefir

Probiotics, or the “live active cultures” found in kefir and yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs. Although they’re available in supplement form, kefir (especially home-made), kombucha, kimchi and other fermented foods are more valuable, and often more economical

  1. Oats

Oats contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea, reports a Norwegian study. When animals eat this compound, they’re less likely to contract influenza, herpes, even anthrax; in humans, it boosts immunity, speeds wound healing, and may help antibiotics work better.

  1. Garlic

This potent onion relative contains the active ingredient allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold. It has been shown to help lower blood pressure, inhibit blood clotting and promote healthy cholesterol levels.

  1. Tea time

People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink, in a Harvard study. The amino acid that’s responsible for this immune boost, L-theanine, is abundant in both black and green tea—decaf versions have it too. (but 5 cups have a lot of caffeine remember!!)

  1. Fish

Selenium, plentiful in shellfish such as oysters, lobsters, crabs, and clams, helps white blood cells produce cytokines—proteins that help clear flu viruses out of the body. Wild salmon, mackerel, sardines and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.

  1. Sweet Potatoes

You may not think of skin as part of your immune system. But this crucial organ, covering an impressive1.5 square meters, serves as a first-line fortress against bacteria, viruses, and other undesirables. To stay strong and healthy, your skin needs vitamin A. One of the best ways to get vitamin A into your diet is from foods containing beta-carotene (like sweet potatoes), which your body turns into vitamin A.

  1. Mushrooms

For centuries, people around the world have turned to mushrooms for a healthy immune system. Mushrooms increase the production and activity of white blood cells, making them more aggressive. This is a good thing when you have an infection.” Shiitake, maitake, and reishi mushrooms appear to pack the biggest immunity punch.

  1. Citrus

Such as oranges, mandarins, grapefruit, lemons and limes are an excellent source of vitamin C which helps maintain the body’s defence against bacterial infections.

  1. Turmeric

Curcumin is the active ingredient in Turmeric, responsible for the distinct yellow colouring and the impressive list of health properties. Curcumin is anti-inflammatory, anti-oxidant, anti-bacterial, detoxifying and amazing for digestive health.

  1. Ginger

Ginger has potent antioxidant, anti-inflammatory and antimicrobial properties. It helps to boost immune function and combat cellular damage. This gut friendly spice stimulates digestion, gut motility and bowel function too.

Recommended Supplements, if your diet is lacking diversity and the above foods:

Vitamin D – get tested, most of us are deficient in this powerful vitamin, vital in wintertime.

Coenzyme Q10 – for energy production

Probiotics

Beta Glucans

Zinc

Omega 3

 

A favourite soup– easy, tasty and packs a punch

Immune boosting soup – serves 6

1 red onion, finely chopped

1 fresh chili, finely chopped

2cm piece of fresh ginger, peeled and finely chopped

4 cloves of garlic, finely chopped

2 medium sweet potatoes, diced

2 handfuls of goji berries

100g of fresh shiitake mushrooms, sliced

500ml vegetable or bone broth

Saute the onion, chili, ginger, and garlic in a little olive oil along with a good pinch of sea salt, until the onion has softened.

Add the diced sweet potatoes, goji berries, and shiitake mushrooms. Cover with stock and simmer until the sweet potato softens.

Blend into a thick vibrant soup and serve with toasted nuts and seeds, fresh herbs, and/or yogurt.

 

For further information contact Suzanne Garaty www.vitalnutrition.eu

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