Foods don't directly go into the body, look for bad guys (unwanted bacteria) and boot them out! It's more complex than that. The foods have to be broken down by enzymes in the body, into macro nutrients (protein, fat, fibre) and micronutrients (vitamins & minerals), which are absorbed and either used, or stored for certain functions.
Feeding your body nourishing, nutrient packed foods, provide the vitamins, energy and minerals needed for the immune cells to be healthy and ready for action.
GUT HEALTH IS KEY TO HEALTHY IMMUNE FUNCTION
NOTE: Most of your immune cells are stored in the gut, so it's essential to look after the friendly gut bacteria. Good bacteria can single out and destroy pathogens. They send messages around the body, including to the brain, enabling you to function.
We can nurture the friendly gut bacteria by:
Avoiding toxins - in food, fragrances, cosmetics and cleaning products
Avoiding sanitiser & antibiotics where possible
Eating a range of whole-foods - eat the rainbow and you should have it covered.
Eat probiotic foods: yoghurt, kefir, sauerkraut, miso.
Spend time in nature, play in the mud and hug your pets.
*Scroll down for the health benefits & nutrient breakdown.
Ingredients:
1 small butternut pumpkin
1 small sweet potato
3-5 cloves garlic
ginger - around 2 spoonfuls of fresh ginger
2 tsp turmeric
black pepper to taste
stock of choice - Chicken bone broth is great for immune support
dried herbs
fresh herbs to serve
soak and bake some of the seeds to serve (optional)
Method
Simply chop and add the root veg to the pot with the broth
Bring to the boil, then add the rest of the ingredients & simmer til veg are cooked through
Adding some fresh garlic at the end of cooking, will pack a flavour punch and preserve the health benefits.
Serving - Add different nutrients each time you serve
Add a source of healthy fats & protein: Cashew or walnut cream, yoghurt, coconut milk, nuts, seeds
Add a swirl of olive oil for healthy omegas: Lowers blood pressure, has cholesterol lowering properties and nourishes the gut lining
Add protein & fibre: Butter beans, cannelloni beans, lentils.
Add animal protein sometimes, for variety: Small amount of chicken, fish, beef or lamb
Fresh chopped herbs, rocket and/or spinach - Greens are abundant in essential vitamins, minerals and antioxidants.
Keep a big batch of soup in the fridge, add choice of toppings and add-ins to vary the taste, texture and nutrient value each time you serve yourself a bowl. Use a small bowl for between-meal nourishment.
NOTE: Black pepper brings out the benefits of the curcumin in turmeric.
*Choose organic where possible: Natural fresh local produce
*Choose pasture-raised chicken bone broth
Nutritional breakdown:
Pumpkin - antioxidants, fibre, good source of potassium, Vitamin E & A- has a lower GI than sweet potato. The seeds are packed with zinc - great for immunity and repair
Sweet potato/yams - antioxidants, fibre, good source of vitamin B6 and manganese. Sweet spuds have been a staple in communities around the world, where people have enjoyed extraordinarily good health, including Japan and the Australian aborigines
*Vitamin A & E are a fat soluble vitamin, so add healthy fat when serving. They contain powerful antioxidants
Turmeric is also a powerful antioxidant - to help keep cells healthy by protecting them from free radicals. Add pepper.
Ginger is fab! Anti inflammatory, reduces oxidative stress in cells, good for digestion, anti-nausea and reduce blood sugar & cholesterol. It may reduce inflammation in the body, reducing the risk of cancer and alzheimers.
Garlic-Is a prebiotic food, great fuel for the good gut bacteria. It contains small amounts of many micronutrients, and includes benefits of sulphur compounds which are formed when the garlic is chopped or chewed. It has been found to reduce blood pressure, so is good for heart health.
Chicken bone broth is rich in minerals and supports digestion and immune health. It contains some essential amino acids, needed for the body to grow and function. (vegans sources these amino acids from legumes & nuts)
Other immune boosting foods:
berries
oysters
mushrooms
vitamin c rich fruits: tomato, capsicum, mango, orange, strawberry, kiwi
salmon
brassicas
Thought I'd pop in this slide about Covid immunity support too. I had to disguise the word covid each time I created an instagram post, or they would attach links to websites about covid support, or my posts would be "not approved".
Eat Well and Be Well everyone! Laura xx
Comments