The Great Defenders: Winter Foods To Boost Immunity
Days in bed are only fun when theyre planned
Days in bed are only fun when theyre planned. Eat smart this winter to keep sickness at arms length.
The days are cooler and shorter. Winter is here and its time to be vigilant against colds and flu. As well as using supplements for strong doses of immune system-supporting nutrients and herbs, dont forget food. In the cooler weather, soups and teas are a great option.
Enhance your immune system: Betacarotene and Vitamin A
WHY: Betacarotene has the capacity to convert into vitamin A in the body, which is essential to a number of immune system functions [2]. One study of 652 elderly people found that acute respiratory infections were less common in those who had the highest blood levels of betacarotene [2]. This positive outcome suggests that betacarotene may reduce the incidence of infections [2].
WHERE: carrots, sweet potato, pumpkin, spinach and cantaloupe [1].
Reduce your susceptibility to infection: Vitamin C
WHY: Vitamin C positively alters the activity of immune system components and a deficiency is associated with increased susceptibility to infection [2].
WHERE: blackcurrants, red and green capsicum and chillies; citrus fruits and berries [2].
Mighty immune mineral: Zinc
WHY: Zinc is essential to many aspects of a healthy immune response and similarly to vitamin C, a deficiency is associated with increased susceptibility to infection [2].
WHERE: seafood, eggs, meats, legumes, nuts and seeds.
MORE HERBAL HELPERS
Cold defender: Echinacea
Part of the daisy plant family, this herb has traditionally been used by herbalists and naturopaths for a wide range of conditions including respiratory infections. In 2007, a meta-analysis of 14 trials found Echinacea to assist in reducing both the incidence and duration of colds [3].
Anti-viral: Garlic
Garlic has anti-bacterial and anti-viral activity and is great for winter ills [2]. A 12-week, placebo-controlled, double-blind study published in 2001, found garlic preparations to reduce the incidence of colds and for those with colds, improve recovery time and lessen the chance of a second infection [2].
Throat protection: Thyme
Traditionally used topically, for example as a gargle, in the treatment of respiratory infections such as laryngitis and tonsillitis [2].
Chill zapper: Ginger
Another common ingredient in the kitchen, ginger has demonstrated anti-microbial activity against infection and as a circulatory stimulant is an excellent warming herb against the winter chills [2 and 4].
Kitchen alchemy using your culinary skills for immune benefits
Now lets get practical about ways to increase your intake of these immune supportive goodies.
Mornings made easier
In the morning, a warming oat porridge with a berry compote and a sprinkling of LSA (linseeds, sunflower seeds and almonds) will provide a good serve of vitamin C and zinc.
WINTER WARMERS
Let your kitchen be your pharmacy during the winter months and boost your immunity to ward of the winter ills.
Soups
Soups are an excellent, nutrient-dense way to increase your intake of nutrients such as betacarotene and vitamin C.. You can also use culinary herbs for medicinal benefit.
pumpkin and sweet potato soup with thyme and garlic or carrot and ginger soup.
red lentil soup with carrots and capsicum.
Medicinal teas
Herbal teas are an excellent inclusion in a winter diet, too. Consider echinacea, ginger, thyme or licorice (another expectorant herb which can also soothe an irritated throat) [4]. For therapeutic purposes, one cup three times a day is ideal. Add a small amount honey to sweeten if desired.
by: Tony Uechtritz
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