To help boost your immune system naturally eat plenty of fresh fruit and vegetables. If you like, include fish and poultry and small quantities of red meat. Lightly steaming vegetables will maintain the most nutrients, but if you are not cooking fruit or vegetables then it is best to wash them in a solution of 1 part vinegar to 9 parts water to ensure it is safe to consume. I normally leave them in the solution for about 10 minutes, then rinse with fresh water.
Below I've made a list of some foods that you can easily include in your diet to keep yourself in good health:
EVERYDAY FOODS
Almonds (and other nuts & seeds) - Vitamin E
Broccoli - Anti-oxidants including A,C & E again best eaten raw or only lightly steamed.
Chicken bone broth - Immuno-stimulant and Vitamin B6
Chilli & capsicum - Immuno-stimulant, actually contains twice as much Vitamin C as citrus fruit. Best eaten raw or only slightly cooked. Contains capsaicin which can help clear congestion and mucous.
Citrus fruits - Immuno-stimulant, contains Vitamin C
Fermented foods - Great for skin & gut health and improved immunity
Think kumbucha, kimchi and sauerkraut. Also yogurt & kefir, but I advise to avoid dairy otherwise
Garlic - Anti-viral, immuno-stimulant, anti-bacterial - Best consumed raw.
Ginger - Anti-viral, anti-inflammatory and anti-nausea
Spinach and green leafy vegetables - Anti-oxidants including A, C & E. Lightly steamed spinach allows nutrient release
Water - stay hydrated, it's really important!
VITAMINS & MINERALS
B6, C, D, E, Zinc
THINK OUTSIDE THE BOX
Andrographis paniculata - Anti-inflammatory, anti-oxidant immuno-stimulant, anti-microbial
Collidal silver - Anti-viral, immunity boosting, helps treat infections and is an anti-fungal
Echinacea - Immuno-stimulant, helps reduce the severity of the flu or infections
Olive leaf extract - Anti-viral, anti-microbial, helps lower blood pressure and can assist with management of type 2 diabetes
Oregano oil - Anti-viral, anti-inflammatory, anti-microbial, assists in maintaining a healthy gut
AVOID
Alcohol - Severely compromises your immune system
Dairy products - Mucous producing and can cause inflammation in the gut
Smoking - Severely compromises your immune system
Sugar - Severely compromises your immune system
Wheat - Can also cause inflammation in the gut
A COUPLE OF IDEAS
I like to start my morning with a glass of warm water, a squeeze of lemon or lime juice, and/or apple cider vinegar, a pinch of salt and a pinch of cream of tartar. Cream of tartar contains potassium and works with the salt to activate the sodium-potassium pump located in our cells. The cleansing water is then able to move freely into the cells.
This week I made some chicken bone broth which I started by browning the chicken carcasses with seasoning, ginger and garlic before adding water and simmering for about 12 hours. I then strain the broth and pop in some vegetables and when they are cooked I add some cooked chicken pieces. When serving I like to crush some raw ginger & garlic and add it to a bowl of hot bone broth.
And if you don't want to cook, have a look at our menus and have us deliver meals for you!!