As the cold creeps in for another year, this is when we tend to
see people around us start to come down with the common cold, or
worse - the dreaded flu!
Notoriously colds are worse in winter.
Unfortunately, spraying the Glen 20 all over your keyboard at work, or scrubbing the faces of your little ones with wet wipes when they arrive home from school may not do the trick!
Nutrition is key & is our best defence against these annoying germs to help boost our immune systems. If you can incorporate the following nutrients into your diet, you can help combat the cold & flu season!
The following are immune supporting nutrients:
Antioxidants are not just beneficial for your beauty and anti-ageing, they have been shown to be effective against recurrent viral infections! Sources include:
Vitamin E: found in Avocado, Spinach, Olive Oil, Pumpkin, and Sunflower Seeds
Coenzyme Q10 or CoQ10: found in Beef, Sardines, Mackerel, Spinach, Broccoli & Cauliflower
Selenium: found in Brazil nuts & seafood
Research shows that Vitamin A deficiency is linked to poor immune function & increased susceptibility to colds & flus.
Good sources of foods containing Vitamin A are: sweet potato, dark leafy greens, carrots, dried apricots and fish & liver
Contrary to popular belief, Vitamin C is not the most effective nutrient to help fend off common colds or the flu's BUT it does benefit the body and immune system.
Good sources include: strawberries, citrus fruits, pineapple, mango, kiwi fruit, capsicum, kale, broccoli, papaya, cauliflower & brussel sprouts
Did you know that being zinc deficient increases your susceptibility to infection?!
Foods rich with Zinc are: chickpeas, pumpkin seeds, almonds, wholegrains, seafood and beef
Omega 3 fatty acids are said to positively work with strengthening your immune system.
Great sources include: fatty fish (salmon, tuna, mackerel, and sardines) along with flaxseeds, walnuts & chia seeds.
While you can elect to take a supplement to help boost good bacteria in your body, you can also consume natural forms of probiotic by increasing your intake of: natural yoghurt, miso, sauerkraut, kimchi, kombucha & sourdough bread
Healing soup recipe!
Have you noticed the latest trend for boosting your immune system is to cook bone broth??
Ever wondered why?
Bone broth is rich in minerals that support the immune system and contain healing compounds.
Next time you or your family are suffering from a cold or flu, give this fabulous immune system boosting recipe a try… It's great for s sore throat!
Bone Broth Chicken Soup
5 cloves garlic, smashed
2 tablespoons finely grated ginger
1 tablespoon fresh grated turmeric
1 litre water
1 x whole free range chicken
3 x sticks celery, chopped
3 x carrots, chopped
1 x whole brown onion, quartered
bunch of chopped coriander - optional, omit if you do not like
1. Place the chicken in a deep pot & cover with water. (This makes the stock)
2. Add the garlic, ginger, turmeric, celery, carrots & brown onion & bring to the boil.
Simmer for 1 hour or until chicken is cooked.
3. Once cooked, remove the whole chicken from the saucepan & shred the chicken. Then discard all the cooked veggies.
4. Using a sieve, drain the chicken broth into another saucepan, then add the shredded chicken back into the broth. If you would like to add some fresh veg, add to saucepan & let is simmer for a few minutes until cooked.
Help your body to fight off the winter nasties this cold and flu season, using the right nutrition, your body and immune system will thank you for it!!
*Disclaimer: Individual results vary based on agreed goals. Click here for details.