A healthy body begins with a healthy immune system. 

Food is one of the most powerful tools we have to help prevent disease by defending against viruses and bacteria, which can cause inflammation, illness and disease. Our bodies also produce antibodies that help destroy viruses and promote healing.

Nutrition + Your Immune System

The healthier our gut (gastrointestinal tract), the healthier we are. The gut plays an imperative role in immune function. It is our link to the external world and our first line of defence against any pathogens that may cause harm. It’s a fact that the majority (about 70 – 80 per cent) of our immune system resides in the gut, ready to fight off any ingested nasties that don’t belong there. 

A strong immunity helps to support your internal network of organs and cells that work hard to protect you from viruses, bacteria and foreign substances. 

Nutritional deficiencies, however, can impair immune function, increasing both the risk and severity of an infection. 

For example, Vitamin C acts as your personal bodyguard, helping to protect cells and assist in healing. Studies show the use of vitamin C and Zinc can reduce the duration and symptoms of colds.

Food is most powerful when it is close to its original state and has the properties to heal and nourish. A daily dose of fresh vegetables, fruits, essential fats and quality protein ensures that my immune system stays strong. 

Top Foods To Fight Colds + Flu, Bugs and Viruses

CITRUS FRUITS

Lemons, oranges, grapefruit and limes are the complete package of immune-boosting nutrients. They are an excellent source of vitamin C which helps maintain the body’s defence against bacterial infections. Lemons, in particular, are wonderful for your digestive system and I’m always squeezing lemon juice into 2 big glasses of room temperature water every morning to help start the day. 

I recommend making a smoothie with oranges, limes, turmeric, ginger and leafy greens that will make you feel wonderful straight after drinking it.

GINGER

Ginger is used as a potent detoxifying and antiviral herb, it helps the body get rid of toxins, stimulate circulation and boost your immune system. It is also regarded as a natural antibiotic for the body and helps to reduce congestion and mucus production.

TURMERIC

Curcumin is the active ingredient in turmeric, responsible for its distinct yellow colouring and impressive list of health properties. Curcumin is anti-inflammatory, antibacterial, detoxifying and amazing for digestive health. 

GARLIC

Garlic is a wonderful antimicrobial and antifungal natural antibiotic, that detoxifies the body, maintains gut flora balance, boosts immune function, reduces LDL cholesterol, cleanses the liver, and dispels intestinal parasites. 

PROBIOTICS

Probiotics – a healthy digestive system provides the basis for a good immune system. The majority of our immune system lies in the gut, so it makes sense to nourish there. Enjoy natural full-fat yoghurts, kefir milk/ yoghurts and fermented foods such as miso, sauerkraut, kimchi and tempeh.

CRUCIFEROUS  VEGETABLES

Leafy greens such as broccoli, kale, cauliflower, Brussels sprouts and cabbage contain compounds called glycosylates that work as prebiotics and promote the growth of good healthy gut bacteria. 

MANUKA HONEY

Studies show that manuka honey has the power to combat numerous species of bacteria, including antibiotic-resistant varieties. Manuka honey is antimicrobial and antiviral. It is also an antioxidant that can help to support a healthy immune system. Take a spoonful daily or add to a pot of lemon and ginger tea to help support your immune health.

PROTEIN

Good quality protein sources, such as organic or grass-fed meats, wild caught fish, cultured yoghurt and kefir, pea and brown rice protein and organic eggs, are essential for a strong immune system. Every process in the body requires protein as it relies on having an adequate pool of amino acids available to function properly. 

Research studies have shown that deficiency of high-quality protein can result in depletion of immune cells, the inability of the body to make antibodies. Protein helps repair the body, assists in recovery from illness and sports injuries, prevents muscle wastage, keeps blood sugars stable, supports weight loss and a healthy metabolism. 

Key Nutrients For The Immune System

Vitamin A & beta-carotene – found in orange coloured veggies, such as carrots, sweet potato, papaya and of course oranges. These are great for the health of our mucus membranes in the body.

Vitamin C – again, oranges, but also berries, capsicum, broccoli and kiwi fruits to name a few. This is a potent antioxidant as well as increasing cold & flu fighting white blood cells.

Zinc: It’s just wonderful for the immune system – enjoy it in seafood, pumpkins seeds, and organic meats.

Vitamin D – a great vitamin; we can be deficient in winter (due to lack of sun or being in doors) – get outdoors on winter sunny days and enjoy eggs and oily fish. Vitamin D is essential in warding off sniffles and illnesses and plays an important role in immune health (and the prevention of autoimmune conditions).

Thinking of supplements?

Make sure you are taking a quality brand of supplements in a therapeutic dose, to ensure your supplements are effective. Often over the counter supplements have a “sprinkling” of ingredients, but are not enough to best support your body. I only recommend practitioner brands, as I know they are a targeted dose, without excipients or additives.

Email me at [email protected] if you’d like to know more.

Top Tips for Immune Support

• Include roast sweet potato and pumpkin with dinner – add in a few pieces of roast garlic
• Sweet potato patties made with sweet potato & grated vegetables.
• Go for green! Yes, green smoothies… Adding spinach, avocado & kiwi to banana and coconut water allows the body to readily absorb all the amazing immune-supporting properties of green vegetables.
• Nourish your body with good fats (avocado, coconut oil, nuts, seeds, fish) and good protein (organic meat, chicken, fish, nuts, seeds, legumes, eggs).
• Soup for the soul – it’s true, chicken, veggie or broths will heal. It’s an easy way to include lots of nutrients.
• Get out in the sunshine for extra vitamin D, but keep in mind that you may still need sunscreen!
• Fresh air – keep rooms well ventilated
• Keep up your exercise routine. If you aren’t feeling 100%, listen to your body and rest
• Avoid sugar (one of my top rules!) – sugar feeds those nasty bugs and depletes the white blood cells that are the basis for the immune system.
• Choose quality supplements with a therapeutic dose of Vit C and zinc to help reduce the duration of a cold (just ask me if you need any!)  
• Avoid mucus forming foods during a cold or virus – such as dairy, bananas & eggs (re-introduce these after, as they are all highly nutritious).
• Antibiotics will only help when the infection is bacterial. Most colds and coughs are viral and need TLC as mentioned above. Antibiotics can rob the gut of that good bacteria we need to keep healthy.
• Drink plenty of water, soup, hot lemon, ginger and honey, herbal teas, and hot cocoa to wash nasties away.
• Rest + reboot; enjoy a little couch time and make sure you get adequate sleep. Reducing stress can keep viruses away.
• Keep your hands clean! This is especially crucial when everyone else has the sniffles and sneezes: Wash hands often to keep those viruses and bacteria at bay. Cleanliness is the key; a tea tree nasal spray is great too.

As a general rule, by eating a rainbow of whole foods, such as fresh fruits and vegetables every day, and having enough protein at each meal, you will be getting varying amounts of fibre, vitamins, minerals and antioxidants that can all help to protect your body against colds, flu, bugs and viruses this winter.