Along with the cold weather and dark nights, it seems that illness is hanging in the air, which means that now is the time when it becomes increasingly important to focus on building and maintaining a robust immune system. The good news is that there are many foods that can help to boost your immunity, alongside effective supplementation. So, with this blog I want you to understand how you can enhance your health through proper nutrition, with particular attention to specific foods, along with the help of certain supplements.

Your immune system acts as your body’s first line of defence against pathogens such as bacteria, viruses and other harmful invaders. And for busy women like you, who are juggling careers, family responsibilities and other personal commitments, protecting this vital system is essential if you don’t want to spend the colder months coughing, sneezing and generally feeling rough, which is so common these days. In addition, if you’re perimenopausal or menopausal, then any hormonal fluctuations will challenge your overall health further, making you even more susceptible to getting sick. This means that understanding the importance of a robust immune function becomes increasingly crucial.

When you have a well-functioning immune system, it works because it know the difference between harmful invaders and your body’s healthy cells. This capability is particularly important during perimenopause and menopause, because daily stress on the body can compromise your immune responses. So, if you’re also stressed and facing many daily challenges, then maintaining an effective immune system is key to preventing frequent illnesses. But luckily, supporting your immune health with a balanced diet rich in various nutrients isn’t difficult, you just need to focus on nutrient-dense foods to help you stay vibrant and healthy. So, let’s take a look at some immune-boosting foods you should add into your meals today………

Nutrients for Immunity

Certain vitamins and minerals are crucial for a healthy immune response and can be found in a wide variety of food. These include vitamin A, which supports the mucosal barriers in the lungs and intestines to defend against pathogens; vitamin C, which is an antioxidant that plays a significant role in supporting various cellular functions of the immune system; and zinc, which is essential for the development and function of your immune cells.

Organic citrus fruits like oranges, mandarins, clementines, lemons and grapefruits are rich in vitamin C, which also increases the production of white blood cells — the essential cells that are known for fighting infections. Just by adding some fresh squeezed lemon juice to your water first thing in the morning or making a salad dressing using it can do the trick of helping you to boost your vitamin C levels.

If you don’t like citrus fruits, then turn to organic veggies. It may surprise you that red peppers contain nearly three times as much vitamin C as an orange! They’re also a great source of beta carotene, which our bodies then convert into vitamin A. You can roast red peppers, then add them to salads or even eat them raw with some organic hummus. Broccoli is one of the healthiest vegetables you can eat when it’s organic, because it’s packed with vitamins A, C and E, as well as good fibre for a healthy gut and numerous antioxidants. And if you steam or roast it, then your broccoli will preserve a lot more of its nutrients than boiling it.

Organic spinach is also rich in vitamin C and it too contains many antioxidants and beta carotene that can enhance your infection-fighting ability. Just add some to your smoothies, salads or even lightly sauté it with some organic unrefined coconut oil and finely chopped garlic — yum!!! Garlic is well known for its potent immune-boosting properties, thanks to a compound that it contains, called allicin. This not only enhances immunity but also may help lower blood pressure and improve cardiovascular health. Add freshly minced organic garlic to soups, roasted vegetables or stir fries.

Don’t Forget The Spices

You probably remember growing up hearing about (or even having) the hot toddy, which was a traditional warming beverage often enjoyed during the cold weather months and in times of illness. Every family had their own version, but in general they included a mixture of spirits, ginger, water and honey. Ginger has a long history of being used during winter, because it has both anti-inflammatory and antioxidant properties. It can also help reduce nausea from stomach bugs and may even ease a sore throat. You can drink ginger tea by boiling fresh ginger slices in water, leaving to seep for a truly warming beverage.

Turmeric is often touted as a superfood for boosting immune health. Its active compound, curcumin, is particularly noted for its anti-inflammatory and antioxidant properties. You can easily add turmeric to soups, smoothies, salad dressings or rice to enhance its flavour and nutrition. You can also make turmeric tea by slicing fresh turmeric and steeping like you would with ginger. Or there’s an Ayurvedic medicine recipe known as Golden Milk (these days known as turmeric latte in trendier coffee shops) — combine 250 of organic of milk (whole dairy or coconut) with one teaspoon of turmeric and a pinch of black pepper (to enhance the curcumin absorption). Heat gently and stir in a teaspoon of organic maple syrup or honey for sweetness, if needed.

Cayenne is another great source of vitamin C and they contain capsaicin, which is a compound responsible for their heat. Capsaicin has been shown to have antioxidant properties, which helps to combat oxidative stress in the body. Using cayenne in your cooking can also enhance your overall immune response by reducing inflammation and promoting healthier immune cell function. Add it to soups and stews or use it to season roasted vegetables.

An Added Boost

Even by adding all the above to your diet, you still might struggle to obtain all the essential nutrients needed for optimal immune function, especially if your stress levels are high, you have dietary restrictions or are perhaps travelling and lacking access to nutrient-rich foods, can lead to deficiencies. If this is the case, then there are some supplements I use and recommend that you can add to your immune boosting regime this winter. The first is Nature’s Sunshine Vitamin C Timed Release, which will give your body a sustained supply of vitamin C throughout the day, thanks to its special formulation, which also supports collagen formation and metabolism to reduce tiredness and fatigue.

CLICK HERE TO FIND OUT MORE ABOUT NATURE’S SUNSHINE VITAMIN C TIMED RELEASE

Besides helping your immune system function well, Nature’s Sunshine Zinc is a crucial mineral that can reduce the duration of colds and flu, as well as protect your cells from oxidative stress and boost your cognitive function.

CLICK HERE TO FIND OUT MORE ABOUT NATURE’S SUNSHINE ZINC

Then there’s Zambrosa, a plant-based liquid supplement that combines multiple ingredients that are designed to support the immune system. This delicious drink contains antioxidants to fight oxidative stress and enhance your overall health.

CLICK HERE TO FIND OUT MORE ABOUT NATURE’S ZAMBROSA

And finally, I want to share my secret immune system-boosting recipe with you again — known in my house as ‘Fire Water’. You can simply add a teaspoon full to hot water every morning and drink it on an empty stomach — or if you’re brave enough (like I am sometimes), you can eat a spoonful whenever you need an extra boost! It’s a powerful way to add some of the viral-killing foods mentioned above in a delicious drink to keep your immune defences boosted until the warmer weather returns.

CLICK HERE FOR MY VIRAL FIRE WATER RECIPE

Here’s to your boosted health this winter!!!

Love, Gaynor x