I talk about nutrition and diet a lot and I am always amazed by the power of nutrients we can get from our food. The food we eat massively impacts a whole host of bodily functions, including our immune systems.
It’s really important to consume a nutrient rich diet that can support your immunity all year round not just in the colder months. The ideal immunity diet would be that of an anti-inflammatory one but with a focus and conscious effort to include lots of my favourite immune boosting superfoods.
Foods to eat- Wholefoods. Complex carbs- Millet, quinoa, brown rice, spelt, rye, buckwheat, sweet pots, beetroot, potatoes, legumes, pulses, vegetable based pastas. Fruits and veggies- Lots and lots of them and keep a variety! Protein- Organic lean meat like turkey, chicken, oily fish like salmon, mackerel, snapper, plant based sources like tempeh, tofu, pulses, legumes. Fats- Avocados, olives, coconut yoghurt, full fat Greek yoghurt, organic goat’s cheese, nut milks, nut butter, seeds, nuts.
Foods to avoid- Trans fats, vegetable oils, deli meats, un organic meat and dairy, refined sugars, fried and processed foods, white flours, processed bread, pastries, cakes, biscuits etc. alcohol and too much caffeine.
Immunity foods to focus on-
Garlic: A natural antibiotic due to its anti-microbial properties. I love to add it to salad dressings, soups, stir-fries and roasted veg.
Turmeric: Is a spice that not only adds a lovely flavour to foods but it also has anti-inflammatory properties. I love to add a teaspoon to soups, stir-fries, scrambled eggs, turmeric lattes and cauliflower rice/brown rice.
Greens and citrus fruits: Full of nutrients and antioxidants that can support the immune system year round. Broccoli and kale are two examples of greens rich in vitamin C. Vitamin C is key when it comes to supporting immune function. Our bodies can’t make its own vitamin C so it’s important that we get it through our diet.
Organic free range eggs: High in protein, B-group vitamins and essential fatty acids which along with supporting immune functioning, they are also very energising.
Extra Virgin Olive Oil: A household staple and a true simple superfood! Rich in nourishing fatty acids and antioxidants which can help to reduce inflammation. When picking olive oil opt for extra virgin olive oil where possible as it means no heat has been added during processing. Perfect for roasting veggies and is yummy drizzled straight onto salads/grains like quinoa and millet.