Time to Strengthen Your Immune System!
As much as I love “sweater weather”, the chill in the air is a reminder that in the coming months our immune system will be working on overdrive as we enter cold and flu season. Incorporating immune strengthening foods into a well-balanced diet is a fantastic way to keep the body’s natural defense system working hard.
Food rich in vitamin C, such as citrus fruits, kiwi, strawberries, tomatoes, red pepper and cruciferous veggies (broccoli, cauliflower, brussel sprouts & cabbage), help the immune system by encouraging the production of white blood cells.
Food rich in zinc, such as oysters, grass-fed beef, free-range chicken & eggs, lentils, nuts, hemp seeds and pumpkin seeds, supports the growth and normal functioning of immune cells.
Food rich in probiotics, such as yogurt, kefir, kombucha, sauerkraut, miso, tempeh and pickles, helps the immune system by inhibiting the growth of harmful gut bacteria.
Food rich in Allicin, such a garlic, onions, and leeks, helps the immune system due to its antimicrobial, antiviral and antifungal properties.
Mushrooms, contain beta-glucans which help fight inflammation and balance the immune system.
Fresh ginger contains the phytochemical Gingerol which helps the immune system by inhibiting the growth of harmful bacteria as well as it has powerful anti-inflammatory and antioxidant properties.
Honey (raw/Manuka) contains an amazing number of phytochemicals that help the immune system due to their anti-inflammatory, antimicrobial and antioxidant properties.
Nutritionist tip: I like to keep lemons, fresh ginger and raw honey on hand at all times. At the first sign of a cold or to ward off a chill on a cold day, I like to sip on this immune strengthening elixir.
Into a cup of boiled water add juice from half of a lemon, 1 teaspoon of grated fresh ginger and 1 teaspoon of raw or Manuka honey. For an extra immune boosting punch, spice up your drink by adding a pinch of cayenne pepper or cinnamon.
“Let thy food be thy medicine” ~ Hippocrates
