As the winter appears around the corner we must try to strengthen and support our immune system against nasty colds and bugs.
I really believe that food can heal and help us. A good digestive system will help fortify your immune system.
Here are my top 5 foods that can help:
Omega 3
This has essential fatty acid has so many benefits including a healthy heart, brain function, hormone balance and eye health.
Aim to eat oily fish (salmon, mackerel, anchovies, sardines, herring) 2-3 times a week.
Vitamin D
Vitamin D helps support bones, teeth and muscles, aids sleep and supports the immune system. It’s found in leafy greens like spinach and kale which we tend to eat less of as autumn heralds great comfort foods of root veg and squash.
However, it is also found in eggs, seafood, rocket, watercress and sun light, the latter being in short supply in the winter. Given our erratic summers I think it’s worth taking a vitamin D supplement all year round.
Fermented foods
Kimchi, sauerkraut (click for my recipe), fresh miso paste, tempeh (fermented soy beans) and kombucha are live with probiotic bacteria and a great support to your gut, digestion and immune system.
Mushrooms
They are anti-virals, anti-fungals, anti-inflammatories and a good source of vitamin D and B. Mushrooms stimulate a healthier gut and support the immune system. Any mushroom will do, they are all potent although the specialist mushrooms found in supermarkets are extra good. Here’s a great recipe to try.
Spices
Both turmeric and ginger have been used to help relieve pain, decrease nausea, and boost the immune function to help protect against illness and infection across culture. Try making an infusion tea – put a few slices of ginger and fresh turmeric in a mug of hot water with the juice of half a lemon. Allow to infuse for couple of minutes before drinking.
If you want to be really organised like my Mum, whizz the ginger and turmeric in a food processor and freeze in ice cube trays. When frozen remove the cubes into a freezer bag. Just pop one in a mug with some fresh lemon juice when you need one. A mug of this first thing in the morning will set you up for the day!
