Citrus fruits – we all know citrus is high in Vitamin C, but it has a plethora of other health benefits too. Citrus fruit is high in polyphenols, which are antioxidant, anti-viral, anti-allergenic and anti-inflammatory compounds. Fibre, beta-carotene and folic acid are also high in citrus fruits, so an orange or a grapefruit with breakfast is a great winter boost to your immunity and overall health.
Garlic & Ginger – both impressive additions to boost immunity. Garlic is highly anti-bacterial, anti-fungal and anti-viral, whilst ginger is very warming and increases circulation and white blood cells. Together
Fermented foods – think Kombucha, kefir and Sauerkraut. Fermented foods add good bacteria into your gut, boosting digestion and protecting the body against harmful bacteria. A large portion of your immune system resides in your gut, so Good digestive health = good immunity. These fermented foods can be brought from your local health food store, or easily made at home with a few simple ingredients.
Green leafy vegies – think Kale, Rocket, Spinach and silverbeet and green leafy herbs. These green leafies are incredibly nutrient dense, helping to detoxify our bodies and reduce inflammation. They also contain a good amount of zinc, iron and vitamin C, which are all highly beneficial immune boosting nutrients.
Mushrooms – these are particularly excellent immune strengtheners. Mushrooms contain Vitamin C, fibre, protein, B vitamins, calcium and many other nutrients. They also have compounds which modulate your immune system, strengthening it to respond appropriately to bacteria and virus. Shiitake and Reishi mushroom are particularly potent, but common mushrooms also offer great health benefits.
Here are a couple of immunity boosting drinks to get your taste buds singing :)
Immune boosting Juice
- 4 kiwi fruit
- 2 large carrots
- 1 lemon
- A small knob of ginger
Immunity Green Smoothie
- 1 cup of spinach or kale
- Juice of ½ lemon
- ½ avocado
- 1 cup of frozen organic berries
- 2 tbsp coconut oil
- ½ cup coconut milk
- 1 cup coconut water
- ½ tsp camu camu powder
So there you go, some yummy foods to get into your belly to help keep those winter ills at bay. Do you have any go to foods, meals, drinks for winter? I'd love to hear what you use to ward off bacteria and keep yourself well. Share in the comments below :)
Until next time,
Love and Light
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