Some foods can boost your immune system naturally this winter. They may be either high in vitamins and minerals essential for immune function to fight colds and flu or boost your immune system with unique properties. Here are some of the top foods I recommend incorporating into your diet this winter.
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Berries
Berries are high in vitamin C content, which can help fight and prevent viruses and bacterial infections. They are also high in antioxidants, which have other positive effects on health. Anthocyanins in blueberries can prevent inflammation, aid memory and overall brain health, and protect against diabetes, heart disease and cancer. Berries can be added to porridge or other breakfast cereals, eaten on their own as a snack or added to smoothies.
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Medicinal Mushrooms
Medicinal mushrooms can boost your immune system with their unique properties. Some more common ones easily bought fresh are reishi, shiitake, enoki, and oyster mushrooms. Many more are also available in powder form, including lion’s mane, cordyceps, and turkey tail. Enoki mushrooms have anticancer, antibacterial, antiviral and anti-inflammatory properties that can boost your immune system. Reishi mushrooms have similar properties and may also reduce fatigue and boost mood. Medicinal mushrooms are versatile and can be added to soups, stews, or stir-fries. Mushroom powders can be added to foods, and you can even get mushroom coffee powder.
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Leafy Greens
Leafy greens are high in vitamin C, antioxidants and beta-carotene. Beta-carotene is a precursor to vitamin A, an immune-boosting vitamin. Beta-carotene may also aid cognitive function in eye and lung health and reduce the risk of certain cancers. Dark green leafy vegetables like kale, spinach, broccoli, boy choy, and choy sum are the highest in beta-carotene. Leafy greens are easily added to stir-fries, warm salads, soups, stews and smoothies.
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Oily Fish
Oily fish are high in omega-3 fatty acids, can resolve inflammation and rebalance the immune system to avoid autoimmunity, which some viral infections can cause. Oily fish include salmon, mackerel, sardines and tuna. Salmon is also particularly high in vitamin D, which can modulate the immune system. Deficiency of vitamin D has been associated with increased infections. Oily fish can be added to warm salads, soups, stews, baked or grilled.
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Nuts and Seeds
Nuts and seeds are great sources of vitamins, particularly vitamin E, selenium, magnesium and zinc. Zinc supports the activity of immune cells to fight viruses and bacteria. It also supports cell replication and acts as an antioxidant. The nuts and seeds that are highest in zinc are cashews, pine nuts, pecans, pumpkin, sunflower, chia and flaxseeds. Nuts and seeds are great snacks or can be added to warm salads, smoothies, or garnish in stews.
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Poultry
Poultry is high in vitamin B6, which reduces inflammation and regulates the immune system. Deficiencies of vitamin B6 may be linked to an impaired immune response. Studies have also shown that chicken soup has immune-stimulating properties, which may be the highest in free-range chickens. Add poultry to soups, stews, warm salads, bake or grill.
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Spices
Spices can enhance the flavour of your food but also have some anti-inflammatory and immune-boosting properties. Ginger and turmeric are known to have a potent anti-inflammatory action. Garlic boosts the immune system and has antiviral, antifungal, and antibacterial properties. The antiviral activity of garlic is enhanced when it is crushed and eaten raw. The best way to do this is to mix some raw garlic into your food once it is cooked. Add garlic and other herbs to soups and stews this winter.
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Li Z, Li X, Cai Z, Jin G, Ahn DU, Huang X. Immunomodulatory effects of chicken soups prepared with the native cage-free chickens and the commercial caged broilers. Poult Sci. 2022 Oct;101(10):102053. doi: 10.1016/j.psj.2022.102053.
Rennard BO, Ertl RF, Gossman GL, Robbins RA, Rennard SI. Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. 2000 Oct;118(4):1150-7. doi: 10.1378/chest.118.4.1150.
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