15 Immune Boosting Foods To Keep You Healthy This Winter
15 IMMUNE BOOSTING FOODS TO KEEP YOU HEALTHY THIS WINTER
19 / JULY / 2023
SHEREE'S HEALTH DIARIES
Your immune system is your body's defense mechanism against pathogens, viruses, and other harmful invaders.
Keeping it strong and resilient is crucial for maintaining optimal health and well-being. One effective way to support your immune system is by incorporating immune-boosting foods into your daily diet.
These foods are rich in essential nutrients, antioxidants, and bioactive compounds that can strengthen your immune response and help protect against illnesses.
Below are a variety of immune-boosting foods that can provide a natural and delicious way to fortify your immune system. Whether you're looking to ward off seasonal colds, enhance your overall immune health, or simply give your body a nutrient-packed boost, these foods will nourish and empower your body's defense system.
LIST OF IMMUNE BOOSTING FOODS
- Citrus fruits (e.g., oranges, grapefruits, lemons): rich in vitamin C, which enhances immune cell function and supports the production of antibodies.
- Berries (e.g., strawberries, blueberries, raspberries): packed with antioxidants like vitamin C and flavonoids, which help protect immune cells from oxidative damage.
- Leafy greens (e.g., spinach, kale, Swiss chard): abundant in vitamins A, C, and E, as well as antioxidants and fibre, all of which support immune function.
- Capsicums: high in vitamin C and antioxidants, making them excellent for immune support and reducing inflammation.
- Garlic: contains allicin, a compound that has antimicrobial and immune-enhancing properties, helping to strengthen the immune response.
- Ginger: possesses anti-inflammatory and antioxidant properties, which can support the immune system and help reduce inflammation.
- Turmeric: contains curcumin, a potent antioxidant and anti-inflammatory compound that may help enhance immune function.
- Kiwifruit: packed with vitamin C, vitamin E, and antioxidants, making it a great addition to support immune function and protect against oxidative stress.
- Almonds: Almonds are a source of vitamin E, an antioxidant that helps protect immune cells from oxidative damage.
- Sunflower seeds: Sunflower seeds are rich in vitamin E, selenium, and zinc, all of which play important roles in supporting immune function.
- Green tea: Green tea contains flavonoids, antioxidants, and catechins that can boost immune function and reduce inflammation.
- Salmon: Salmon is a great source of omega-3 fatty acids, which have anti-inflammatory properties and support immune cell function.
- Mushrooms (e.g., shiitake, maitake, reishi): Certain mushrooms have immune-enhancing properties and contain beta-glucans that can stimulate immune responses.
- Probiotic-rich foods (e.g., sauerkraut, kefir, kimchi, yoghurt, miso): Probiotics help maintain a healthy gut microbiome, which supports immune function and reduces inflammation.
- Bone broth/chicken soup: contains various nutrients, including vitamins A and C, zinc, and protein, which can support immune health and ease symptoms of illness.
WHAT FOODS WILL YOU TRY?
Share with me in the comments below which of the above foods you’ll be adding more of into your diet to support your immune system during the winter season.
Yours in Health & Happiness,
Sheree xo
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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7 Ways To Naturally Boost Your Immune System
7 WAYS TO NATURALLY BOOST YOUR IMMUNE SYSTEM
1 / FEBRUARY / 2023
SHEREE'S HEALTH DIARIES
7 WAYS TO NATURALLY BOOST YOUR IMMUNE SYSTEM
And how I am supporting mine whilst having long C*VID
1. Ice Baths/Cold Showers
These have an extremely positive effect on the immune system, enhancing detoxification, reducing pain and inflammation, and research supports even 30 seconds of cold showering daily reduced sick days by 29%
Recommendation - finish your daily shower with 30 seconds of cold water
2. Saunas
Saunas also support our detoxification pathways flushing our blood without producing extra metabolic waste, enhances sleep, increases immune activity, anti-inflammatory response and autophagy (cells destroying/breaking the parts of them that are damaged or abnormal)
Recommendation - 3 x week for 20 minutes
3. Probiotics
Supplementing with probiotics is amazing for immune support as they can inhibit growth of the pathogens (bad bugs), and compete for the nutrients the pathogens need to survive. We also know that 70% of the immune system lives in the gut and not having enough good guys can leave us wide open to infection
Recommendation - 3 month dose of high quality probiotic with at least 10 billion CFU's, @bepurewellness do a great over the counter one
4. Exercise
Regular exercise helps regulate the immune system as anti-inflammatory cytokines (immune-modulating agents) are released, and lymphatic system is increased supporting detoxification, and elimination as well as building resilience
Recommendation - moderate intensity exercise for no more than 90 minutes (5 - 7 x week)
5. Sunshine
Or more importantly the vitamin D we get from sunshine is reported to have significant effects on the immune system, from reducing inflammation, releasing antimicrobial peptides, and reducing incidence of respiratory infections
Recommendation - 10 to 30 minutes of sun exposure (without sunscreen), a few times per week
6. Sleep
Or lack thereof has a significant impact on how well your immune system functions, studies show whilst adequate sleep promotes healthy immune system function, one way of which promoting your immunological memory, lack of sleep disrupts the immune system and can cause more inflammation and decrease its function
Recommendation - 7 - 9 hours per night, more if you are sick or recovering from illness
7. Whole real foods
Our bodies require a huge number of micro and macronutrients to support our immune system and oxidative stress. Studies reported that infection and incidence of illness decreased through consuming vitamins and minerals through whole real food sources
Recommendation - consume a diet rich in a variety of colour, fruits and veggies from natural sources daily
ARE YOU READY TO BOOST YOUR IMMUNE SYSTEM
Where will you start with boosting your immune system? Let me know in the comments below
Yours in Health & Happiness,
Sheree xo
REFERENCES
Cohen M. Turning up the heat on COVID-19: heat as a therapeutic intervention F1000 Research 2020, 9:292
Buijze GA et al. (2016) The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLoS ONE 11(9): e0161749
https://www.karger.com/Article/FullText/496426
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7387807/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/
https://www.sciencedirect.com/science/article/abs/pii/0192056195000513
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/
https://www.researchgate.net/profile/Sunita-Mishra-4/publication/
https://scholar.google.co.nz/scholar
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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