Along with wonderful things like changing of leaves, brisk weather and holiday merriment, this time of year brings us the dreaded sore throats, runny noses, coughs and of course the more sinister influenza (flu) virus. I know that sometimes illness is just inevitable, but did you know that you have the power in your own kitchen to make this cold and flu season a little easier for your and your family? You can boost your immune system by focusing on a few foods that contain some highly effective and potent key nutrients that will boost and support your immune system. Vitamins such as A, C, E, B6, B12, and D, minerals like Selenium, Zinc, Calcium and Magnesium and of course the very important phytonutrients such as favonols and anthocynanins (to name only a few). But don’t rush out and start buying all these in supplement form! None of these nutrients do their best work alone, they work in concert with the other nutrients found in whole foods to optimally support your body and promote healthy immune function . Of course these nutrients are found in an abundance in numerous whole foods, but here are just my 10 favorites!
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Tea:
Whether you drink black, green or white tea, they all contain components that support immune function. Important phytochemicals like polyphenols and antioxidants like catechins decrease chronic and acute inflammation and help referee our immune system’s response to invaders. And, I don’t know about you, but there is nothing more soothing than a mug of hot tea blistery winter’s day!
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Spices:
Spices are a potent source of antioxidants and phytochemicals, especially spices such as Turmeric, Ginger, Black Pepper, Oregano, Cinnamon and Cloves. These amazing little flavor phenoms are actually quite miraculous, when eaten regularly in foods, they are anti-inflammatory, anti-microbial and decrease oxidative stress. These are flavorful as part of a normal diet and will help keep your immune system robust. So don’t forget to spice up your life by adding these liberally to dishes, beverages and recipes to help boost your immune system. IF you are looking for a delicious, very spicy fall breakfast try my Chai Apple Pancakes
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Garlic:
Garlic’s potent medicinal properties have a significant, long and well-documented history in many cultures for thousands of years. Its antibiotic and antifungal properties have been well established and used in the treatment of wounds and illness well before modern antibiotics were discovered. One of the nutrients that’s gives Garlic its power is the mighty sulfuric phytochemical compound called Allicin, which has antibacterial, antifungal and detoxifying properties. Garlic is also very nutrient-dense by weight, with significant amounts of Manganese, Vitamins B6 and C, along with the mineral Selenium, all key players in immune function. So don’t be afraid to nash on a few cloves a day for maximum benefit or for the more faint of heart like myself add these mighty cloves to pretty much everything you cook. Knowing the health benefits of garlic, it is no wonder garlic plays such a role in traditional folklore for repelling the “boogey man” like vampires and warding off the “evil eye”. For a delicious garlicky dish, try this Shrimp Scampi
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Yogurt:
Probiotics, or the “live active cultures” found in yogurt and fermented foods, are healthy bacteria that help keep the healthy bacteria in our Gut thriving and help push out the bad bugs that want to take hold. Much has been said recently about the impact of these gut bacteria on our health and well being. These little guys work with our bodies in a symbiotic way and play a key role in the regulation of our immune system and our hormone and neurotransmitter production and release. Since a significant portion of our immunity comes from these reactions in gut, these little guys play a huge role in activation of our immune system response (when we get sick) and mediation of inflammation (acute and chronic stress response) So if these little guys are feeling under the weather, so are we. It can be argued (and I think rightfully so) that most, if not all of the diseases that plague us are linked to a disruption in this very important balance. Eating and drinking cultured (yogurt and Kefir) and fermented foods (Kombucha, sauerkraut, pickles) will help your GI flora flourish and function properly. Beyond the probiotic benefit of yogurt, is the nutrient makeup of dairy itself. Dairy is a fantastic source of Ca, B12, D and Zinc, which are super immune supportive micronutrients!
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Green Veggies:
All green veggies are beneficial, they contain many immune supporting vitamins and minerals, like A, B and C vitamins, also Magnesium, Copper and Calcium. All these micronutrients help support immune function. Some of the most potent immune supports are the Cruciferous vegetables (cabbage family), which include broccoli, cauliflower, cabbage, Brussels sprouts, and kale (to name a few). Not only are these high in vitamins and minerals that support our immune system, they contain sulfuric phytochemicals called glucosinolates. These chemicals are hugely important to support the immune system, especially during time of inflammation and infection, where they (among other things) increase white blood cell activity and help to mediate cytokine response. Here are some fantastic veggie side dishes, Simply Roasted Cauliflower and Roasted Brussels Sprouts Love me some Roasted vegetables!
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Berries
Blueberries, raspberries, blackberries, strawberries and cranberries are awesome! These little powerhouses are tasty little packs of immune boosting vitamins and minerals. Berries also contain some really potent phytochemicals called stilbenoids, which include anthocyanins, flavonols and flavonoids. Besides cranberries, most berries are not in season during the cold and flu peak, so buying them fresh at this time can be tough because they can be pretty expensive, often less nutrient dense and will increase our carbon footprint. But luckily for us, we can find many frozen berries in the freezer section of our local grocery, which makes incorporating berries into our diet during this time easy and the berries are environmentally friendly, tasty, nutritionally intact and budget friendly. Try this Vanilla Blueberry Oatmeal for a hearty breakfast for on a cold morning!
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Eggs:
The incredible edible egg, as we all know is a great source of protein and getting enough protein during illness and times of stress is very important to make sure our body is healthy. Well, besides the protein content eggs are also a great source and simple delivery system for many of the vitamins and minerals that work hard to support our immune system, such as Vitamins, E, A and B12 and minerals Selenium, copper and zinc. Looking for a yummy and simple egg based meal? Check out the delish Broccoli and Bacon Quiche
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Whole Grains
Grains get a bad rap. I am actually a huge fan of grains, whole grains that is, for their amazing nutritional profile. Whole grains are a great source of important nutrients like Vitamins A, C, E, minerals like Magnesium and amino acids like glutamine, that are imperative in healing and tissue restructuring. Grains are also a source of the important polysaccharide (type of carbohydrate) called beta-glucan, which are known as “biological response modifiers” because of their ability to activate the immune system, an especially useful substance when exposed to germ invaders. Also whole grains are high in fiber, which is used as food for our GI bacteria, making them strong and healthy! See how everything works together to support the complex machine and eco-system we call the human body! It’s pretty amazing! Try these Apple Buttermilk Muffins for a yummy whole grain treat!
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Mushrooms:
Ok, I have a confession…I am not a mushroom lover. I admit to avoiding mushrooms for many years, but I have recently acquainted myself with the huge body of research that sings the praises of these little ground dwellers. Mushrooms are a fantastic source of Copper, Selenium, the B vitamins, Vitamin D and A. Also have the potent, cell protecting phytochemical ergothioneine. Mushrooms are also a great soruce for beta-glucan, the immune system situating carbohydrate I mentioned above. So, in light of all this new, amazing information about the benefits of mushrooms, I have been cooking and eating them more regularly. I still don’t love the taste, they have kind of grown on me and I love the nutritional benefit they provide, so I now regularly incorporate them into my cooking. For a great mushroom recipe Check out this One Pot Zucchini Tetrazzini
10. Chicken Noodle Soup:
The old wives tale of Chicken Soup being good for you when you are sick may very well be true. First off, lets think about all the good, nutrient dense things that go into chicken soup; carrots, onions, garlic, and celery. Which all have nutrients that protect and promote the immune system. Also, researchers have found a substance that is released by chicken during the cooking process called cysteine that supports immune function. Cysteine, along with vitamins and minerals such as Zinc, Magnesium, Selenium, Vitamin B12 and E work together to promote health and wellness. And good old chicken soup, just kinda makes you feel good…which leads me to think, that maybe those “old wives” may have been on to something! Check out this delish this great recipe for Chicken Soup with drop Dumplings
So friends, let real food nourish and sustain you during this busy and blissful season and I wish you a happy and healthy fall and winter this year!
