10 Immune Boosting Foods

Autumn has well and truly got underway and with winter approaching in the next few months, I thought it was time to assess my diet and be mindful about the extra nutrients I can put into my body through the way of food. I’m much more in favour of getting nutrients from real whole foods as opposed to a vitamin tablet. I’ve suggested some foods below that I’m going to incorporate in the next few months.

  1. Acai powder

I love a good acai bowl and in one is the beautiful deep coloured acai berry powder. This powder is packed full of antioxidants which fight free radicals in your system. You can use it in porridge, smoothie bowls and even in rice pudding.

 

  1. Maca Powder

Another powder that is great to incorporate into your diet is Maca Powder. It is a good source of carbohydrates, fibre and protein. The vitamin C, copper and iron are great for the body too and it is also linked to reducing anxiety due to its mood boosting benefits.

 

  1. Baobab Powder

Baobab powder not only tastes sweet and similar to sherbet, it also has high levels of antioxidants, vitamin C and potassium. It also contains magnesium, fibre, calcium and protein.

 

  1. Shellfish

Shellfish contains zinc which is needed to fight off infection. Other foods that contain zinc include pumpkin seeds, chicken, mushrooms and eggs.

 

  1. Papaya

Papaya is extremely high in vitamin C. It also has anti-inflammatory effects so great for fighting infection.

 

  1. Lemon, Oranges And Kiwi

These are all packed full of vitamin C which is vital for fighting against infection.

 

  1. Matcha Powder

Packed with antioxidants – extremely higher than other foods such as blueberries. Matcha contains high amounts of a catechin called EGCG. This is thought to have cancer-fighting properties. Matcha is also high in fibre, chlorophyll and vitamins. It contains other immune boosting nutrients such as vitamin C and zinc.

 

  1. Ginger

It’s anti-inflammatory and antioxidative properties are talked about to help reduce illness. I’ll definitely be incorporating this into my stir-fry’s, curries and hot drinks.

 

  1. Honey

Manuka honey particularly has antiviral, anti-inflammatory and antioxidant benefits. It is used to soothe sore throats and it is even thought to help prevent tooth decay (which seems bizarre to me)!

 

  1. Turmeric

Turmeric contains curcumin, which is an anti-inflammatory compound. There are so many great things said about turmeric that it makes the perfect staple in helping boosting our immunity.

 

Other foods I haven’t mentioned which are also amazing include cinnamon, broccoli, yogurt and watermelon. I think overall if you aim for a healthy balanced diet and try and incorporate some (or all) of these foods then you can only increase your chances of a healthy Autumn and Winter ahead. We can’t prevent illness completely, but we can try and increase our recovery chances and decrease our symptoms of them by eating great food. Don’t forget to also make sure you sleep and decrease stress levels as these are also important! I hope this was useful!

 

P.S. Recipe Suggestion – Try my Acai Bowl Recipe.

 

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