Top Nutrition Tips for Your Immune System.
During the Winter the immune system is more challenged! These top tips can help keep you smiling through the Winter months.
Add herbs to your food.
These foods contain lots of healthy nutrients whether fresh or dried that support immune health. Herbs such as Marjoram from the same specie as Oregano,have great anti-microbial properties as well as being a wonderful herb for flavouring many dishes. It’s a prolific growing herb so get some in your garden and you will always have an abundance for using in the kitchen.
Add spices to all the dishes you can.
Many of these contain a wealth of immune supporting nutrients and are warming to the taste and circulation on those cold winter days. Tumeric is especially good for it’s curcumin content that is renown for reducing inflammation and is a powerful anti-oxidant. Take with black pepper which contains piperine a natural substance that enhances the absorption of curcumin. Piperine is also beneficial for digestive health
Eat lots of onion and garlic.
These vegetables have been renowned for Centuries for their supporting role in immune health. The allicin component is the especially supportive component and these properties are preserved best by not over cooking. In fact crushed or chopped and raw is the most effective.
Eat lots of orange coloured veg.
Beta carotene is high in orange coloured veg and is converted to vitamin A which is required to support the mucus membranes, particularly the gastro-intestinal tract and the respiratory tract. The health of mucus membranes that form the lining of these tracts is so important to reduce and prevent bacteria and virus infections entering the body. More than 80 percent of infections are contracted through the body’s mucus membranes, so by including foods that provide vitamin A in the diet we can help to keep the winter ills at bay.
Cook your chicken carcass or bones to form a healthy broth.
Bone broth contains lots of collagen which supports gut health and as 75% at least of your immune system is in the gut area, a health gut lining is very important for immune system health. long slow cooking is important to get all the collagen from the bones and if you haven’t got an Aga then a slow cooker is great and just leave in all night for a great stock for soups and stews. Freeze any surplus for a regular supply.
Eat plenty of leafy vegetables and vitamin C rich fruits.
Brassica veg. – cauliflower, broccoli, Brussel sprouts, kale and cabbage have wonderful nutrients that support the detoxification pathways and lots of anti-oxidants and nutrients to keep the system clear, clean and nutritionally supplied. Lightly steam and make these foods fill half your plate daily and you will be giving your system a great winter boost.
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