It’s the time of year when colds and the flu surface, and viral or bacterial infections can take hold. There are many ways we can support the ourselves through these colder months and it is vital that we look at the food we are consuming, lifestyle factors, stress management, supplementation and herbal-based medicine. Firstly though….
W h a t i s t h e
I m m u n e s y s t e m ?
Put very simply, it is a variety of processes involving different structures and cells within the body that work together to protect against disease, allergies, or other potentially damaging foreign bodies such as viruses, bacteria and parasites (including the common cold and the flu). When functioning properly, the immune system identifies a variety of these threats whilst distinguishing them from the body's own healthy tissue, and through a myriad of processes eliminates them from the body. So amazing! Supporting this system is vital for good health.
Approximately 70-80% of the immune system is located in our gut, therefore ensuring optimal gut health is essential. A key factor is ensuring we have a good balance of gut bacteria. To support this through foods we can consume pre-biotic foods, which essentially support and feed the good bacteria in the gut. Some examples include; Apples, Garlic, Asparagus, Leeks, Chicory root, Onions, Bananas, Dandelion greens, Jerusalem artichoke, oats.
I m m u n e b o o s t i n g
f o o d s
Include pro-biotic foods such as; sauerkraut, tempeh, miso, kumbucha, kefir, natural yoghurt, kimchi and pickles.
V I T A M I N C
Vitamin C increases the production of infection-fighting white blood cells. Many fruits and vegetable are rich in vitamin C. Where possible eat vitamin C rich food raw or minimally cooked (e.g. stir-fry or lightly steamed).
Blackcurrants, Guava , Strawberry, Lemon, Orange, Kiwi, Fruit, Clementine, Grapefruit, Raspberry, Lychees, Nectarines, Peaches, Mangoes, Peppers, Spring greens, Brussels sprouts, Broccoli, Curly Kale, Mange-tout
Z I N C
Zinc is a mineral that increases the production of white blood cells that fight infection and helps them fight more aggressively.
Oysters, Shellfish, Poultry, Pine Nuts, Pecan Nuts, Pumpkin/Sesame Seeds, Green Peas, Low fat yogurt
B E T A C A R O T E N E
Beta carotene increases the number of infection-fighting cells, as well as being a powerful antioxidant. Beta-carotene is abundant in yellow, orange, green and red fruits and vegetables
B E R R I E S
Very dark coloured berries are very rich in antioxidants called anthocyanidins which help support the immune system. Berries are also a great source of vitamin C and zinc. Eat them fresh when they’re in season and use a frozen berry mix for convenience.
E L D E R B E R R I E S
Elderberries are rich in flavonoids, especially anthocyanins which are responsible for their deep purple colour. These powerful antioxidants work to keep the immune system strong and resilient. Black elderberries in abundance in September and October and are excellent at warding off colds and flu. It’s important to cook elderberries, but they can be delicious added to jellies, syrups, sauces and stewed fruit.
L E M O N
Lemons are a great source of vitamin C and they have a cleansing an alkalising effect on the body which helps to remove toxins and maintain health. Drink lemon juice in warm water, add lemon juice to foods such as yogurt, curries and salads.
G A R L I C
Garlic is a powerful antioxidant and immune stimulant. Allicin (the active part of garlic) is only generated when the garlic is crushed or chopped and it is best eaten raw. If it is too strong, then chop /crush and leave for ten minutes before cooking for the allicin component to be released.
G I N G E R
A strong antioxidant that helps to kill bacteria, the cold virus, and reduces inflammation. Ginger is lovely added to fresh juices or have fresh ginger and lemon tea with honey. It is used widely in asian cooking. See below for a turmeric latte recipe including ginger.
G R E E N T E A
Green tea has copious amounts of antioxidants which help to support the immune system.
M U S H R O O M S
Mushrooms are pretty spectacular and deserve a whole post by themselves, but in short, they contain compounds called beta-glucans which help to stimulate and activate the immune system. They also contain good levels of Vitamin D which supports immune function. They can enhance almost every system in the body as they’re associated with lowered inflammation. Sustaining high levels of inflammation long term has been shown to contribute to chronic conditions, such as heart disease, diabetes and cancer. Edible mushrooms include: Shiitake, Reishi, Chaga, Turkey Tail, Lion’s Mane, Maitake, Oyseter, White button, Porcini, Cordyceps and more!
B E E P O L L E N
Bee pollen poses anti-viral, anti-microbial and anti fungal properties which may help to kill off viruses and bacteria. Bee pollen can be added so smoothies, granola or porridge.
T U M E R I C
Traditionally known for its an anti-inflammatory effects, curcumin has been shown to be a potent immunomodulatory agent (modulates the immune system!). With this in mind, there are many ways to include it in the diet. See below for a scrambled eggs recipe, squash curry recipe and the popular turmeric latte.
D E - S T R E S S . . . . .
Stress is such a broad term but can be related to physical stress such as exercise, mental or emotional stress, nutritional stress (e.g. deficiencies), traumatic stress, environmental stress…. the list goes on. High stress, lack of exercise, poor nutrition and poor sleep can deplete our energies, strength and and our ability to defend ourselves. During stress, our bodies use the nutrients we have more rapidly to meet the increased biochemical demands. Common nutrients depleted during stressful periods are Vitamins A, C, E, B vitamins, and the minerals zinc, selenium, calcium, and magnesium. So as well as consuming the nutritious foods listed above, we must take time to ourselves and learn how to relax to support our wellbeing.
Try and aim for 7-8 hours of sleep per night.
Take time for adequate exercise, ensuring not to over exercise.
Rest.
See friends and family, and make time for fun.
Talk, and express any emotional challenges with someone.
S P E N D T I M E I N
N A T U R E
Spending time in nature does wonders for the immune system. My next post will be on forest-bathing and the wonderful benefits this brings, stay tuned.
Love Rachel x
T u m e r i c S c r a m b l e d
E g g R e c i p e
1 teaspoon coconut or olive oil
20g red onion, finely chopped
2 medium eggs
30ml milk (vegan milk if needed)
1/2 birds eye chilli, finely chopped
1/2 teaspoon ground turmeric
1 teaspoon parsley, chopped
Method
Heat the oil in a frying pan, add the onion and chilli. Cook until soft.
Whisk together the eggs, milk, parsley and turmeric and add to frying pan.
Stir so the mixture does nit stick, then serve when ready, adding some fresh parsley on the top and season if desired.
T u r m e r i c L a t t e
1 cup of almond, oat or coconut milk
1 heaped teaspoon of turmeric powder (or 1 inch piece of fresh turmeric root, peeled and grated)
1/2 teaspoon ground ginger (or 1 cm piece of fresh ginger root, peeled and grated) cracked black pepper
1/2 teaspoon coconut oil
Optional - 1/2 teaspoon cinnamon powder and 1 teaspoon honey for extra sweetness
Method
Blend all ingredients until smooth and frothy Heat gently for 5-10 minutes If using fresh ginger and turmeric, strain before drinking
S q u a s h C u r r y R e c i p e
a slight twist from my favourite by Jasmine Hemsley from her book East to West
serves 4-6, df, gf, ve
1 medium butternut squash
1/4 tsp asafoetida
1 large leek
3inch fresh ginger, finely chopped
1 tin 400ml coconut milk
3 cups (750ml) water
250g red split lentils (soaked for 8 hours or thoroughly washed)
1/2 tsp fresh ground pepper
2 teaspoon ground turmeric
1 small chilli
200g rainbow chard or spring greens
1 tsp sea salt
75g fresh coriander
I orange or lime, sliced
method
peel the squash and cut into 2cm chunks
put the asafoetida, leek, ginger, chilli and squash into a pan with the creamed coconut, put the lid on and simmer
after 15 minutes add the lentils, pepper and turmeric and stir.
simmer for 20 minutes
add the greens and a squeeze of orange/lime in the last 10 minutes of cooking
serve with slices of lime/orange and the coriander
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