31 May Dietary tips for a supercharged immune system
Your food is your best form of medicine, so knowing what to eat to improve your health is really important.
Vegetables with Herbs and Spices. Eat vegetables with every meal! Veggies are nutrient-dense, meaning they are jam-packed with so many essential vitamins and minerals, phytochemicals and antioxidants that support and strengthen your immune system. Organic is best but regardless aim for a ‘rainbow’ of colours, that way you will be supplying your body with an abundance of nutrients that will protect you from colds and flu. Adding herbs and spices to your meals adds a delicious punch of flavour and also provide our body with immune support. Include the following food for the immune-supporting properties – onion, garlic, ginger, turmeric, broccoli, cabbage, leafy greens, carrots, and tomatoes. Recent CSIRO research found that two out of three Australians adults are not eating enough vegetables.
Vitamin C Rich Foods. Consuming food high in vitamin C can help strengthen and support the immune system. Vitamin C is known for its anti-inflammatory properties and can help ward off any unwanted infections. Food sources include – lemon, lime, oranges, grapefruits, kiwi fruit, guava, red capsicum, strawberries, pawpaw and pineapple.
Bone Broth Soup. Yes, nanna was doing it right. The minerals you get from good quality both broth (chicken or beef) cooked up with onion, garlic, chilli and vegetables gives your body so many nutrients that can help protect against the bugs and viruses going around in the winter months.
Who doesn’t like a nice hot cup of tea? Drinking a blend of herbal tea can assist in building up your immune system. There are lots of beneficial herbs you can mix together, however, to support your immune system try – Astragalus, Echinacea, lime flowers, red sage, reishi mushrooms.
Zinc-rich foods. Zinc is essential for T-cell and natural killer cell function, as well as lymphocyte activity. It also assists in the production of antibodies necessary to fight infection. Excellent sources include – oysters, red meat, chicken, eggs, tahini, garlic, sunflower seeds, parsley and blueberries.
Medicinal mushrooms. Incorporating a range of mushrooms such as Reishi, Shiitake and Oyster give your immune system a boost. The polysaccharides enhance immune function by improving white cell activity.
Check out my immune support guide here