Top 9 superfoods to boost your immunity
Your immune system is hard at work every day protecting you from nasty bugs and viruses, but as we move into cold and flu season, now is the time to give it some extra love and attention.
Although a balance, good sleep, regular exercise, and stress management definitely helps, making sure you are cooking and eating lots of nutritious homemade food is a real deal-breaker. So before heading to your local chemist to grab a cheap supplement with “immune booster” plastered all over it, take a look at what goodies you can put on your plate first!
1. Vitamin C
This super
booster soluble vitamin is not stored in our bodies, so we must eat it every
day to keep levels topped up. Eat plenty
of citrus fruits, strawberries, capsicum, spinach and kale. Want to bump up your protection more? Start your day with a squeeze of lemon juice
in a big glass of water.
2. Fatty Fish and more
Think Tuna, salmon, and egg yolks. These are all great sources of Vitamin D and good levels of this vitamin in our bodies is essential for a strong immunity.
3. Tea
Both green and black tea are chockablock full of antioxidant flavonoids. But green tea also contains EGCG which has been shown to boost immunity. Green tea also contains L-theanine, which helps the body produce more disease-fighting compounds.
4. Garlic, Ginger, and Turmeric
These
amazing spices contain potent antioxidants and anti-microbial, and
anti-inflammatory properties.
For instance, did you know that when fresh garlic is crushed, it releases a compound
called Allicin? This compound converts in
the body to a sulphur-containing compound, which boost the body’s disease-fighting
response. Heat can deactivate these
compounds but crushing garlic and letting stand for 10 minutes before cooking
can counteract this.
Garlic, ginger, and turmeric can be added to almost anything (marinades, souls, roast vegetables, stews, stir-fries, salad dressings, and casseroles to boost flavours for your taste buds and goodies for your immunity.
5. Kiwi Fruit
These mighty little fruits are a rich source of folate, Vitamin C, potassium, and Vitamin K – all of which give your immune system a much-needed all-round boost.
6. Meat Lovers
Zinc is a super mineral that ‘s important to our bodies in so many ways. Not only does it keep the immune system strong, it helps heal wounds, and supports normal growth. Lamb and beef are excellent sources of zinc. Asparagus, miso, Pure maple syrup, and mushrooms will add even more of this essential mineral to your plate.
7. Nut and Seeds
Almonds and sunflower seeds are great sources of Vitamin E, as well as a fab source of healthy fats, and protein. When buying them from the supermarket, choose raw, unsalted nuts and seeds. Organic (or at least “Nut only” butters), are a great option to keep around the house to serve with an apple or spread on a piece of wholegrain bread or toast for a filling satisfying snack!
8. Chickpeas, lentils, beans!
These little nutrition powerhouses are not just for vegans and vegetarians! They contain fabulous nutrients and are not only healthy – but cheap too! Add them to soups, tacos, a Bolognese sauce or lasagne to increase the fibre content of your meal AND help keep your microbiota healthy. A healthy gut plays a big role in immune development and function.
9. Tinned Tomatoes!
Yep! This is such a simple and cheap addition to a meal. Tomatoes are rich in lycopene, an antioxidant that may reduce inflammation and improve immune function. Add them to your Bolognese sauces, or include them in the power packed breakfast below!
With all the environmental toxin our bodies have to deal with every day, not to mention the processed and fast food we sometimes consume, it’s timely to remember that supporting our immune system by cooking homemade wherever possible is always a good idea.
Filling our plates with a wide variety of nutrient rich food goes a long way to supporting our immune system so we can live and enjoy life to the fullest.
