The immune system plays a crucial role in maintaining hormone balance by regulating inflammation, influencing thyroid function, impacting adrenal gland activity, and modulating reproductive hormones.
During winter, our immune system is working overtime helping to prevent our bodies from catching common colds and viruses. Incorporating immune boosting nutrients into your daily diet not only enhances overall health but also strengthens your body's defence against illnesses.
From the potent antimicrobial properties of garlic to the soothing anti-inflammatory effects of ginger, and the immune-boosting benefits of Manuka honey and bone broth, each of these foods offers unique advantages.
1. Garlic
Garlic is a potent ally for immune support due to its rich content of allicin and other sulfur compounds, which exhibit strong antimicrobial properties against bacteria, viruses, and fungi. These compounds not only help to combat infections but also stimulate immune cells like macrophages and lymphocytes, enhancing the body's defense mechanisms. Additionally, garlic's antioxidant effects reduce oxidative stress and inflammation, supporting overall immune function.
- Whether consumed raw or cooked, garlic serves as a natural immune booster that can be easily incorporated into daily meals to promote health and resilience against illnesses.
- Tip: add crushed garlic into your cooking, you can also ferment raw garlic in apple cider vinegar or honey to have daily!
2. Ginger
Ginger is known for its immune-boosting properties, thanks to its potent bioactive compounds such as gingerol, paradol, and zingerone. These compounds exhibit powerful anti-inflammatory and antioxidant effects, which help to reduce oxidative stress and inflammation in the body, thereby supporting a strong immune system. Ginger also aids in digestion and nutrient absorption, ensuring that the body receives essential vitamins and minerals crucial for immune function.
- Whether consumed as fresh ginger or in powdered form, integrating ginger into your diet can fortify immune defences and contribute to overall health and well-being.
- Tip: grate ginger into your cooking, enjoy ginger tea and garnish foods with pickled ginger!
3. Bone Broth
Bone broth is recognised for its immune-supportive properties, derived from its rich nutrient profile and collagen content. It contains essential amino acids, minerals like zinc and magnesium, and gelatin, which supports gut health by healing and sealing the gut lining. This gut-healing effect is crucial as a significant portion of the immune system resides in the gut. Bone broth also provides anti-inflammatory benefits, reducing inflammation that can impair immune function.
- Regular consumption of bone broth can help strengthen the immune system, improve digestion, and promote overall health and well-being.
- Tip: Drink 1-2 cups per day throughout the winter season! Add noodles and extra flavouring, add to your cooking or enjoy by itself.
4. Manuka Honey
Manuka honey is renowned for its potent immune-boosting properties. It contains high levels of methylglyoxal (MGO), a compound with strong antimicrobial effects that help combat bacteria and infections. Manuka honey also boasts antioxidant properties, which protect cells from oxidative stress and support immune function. Its ability to promote wound healing further underscores its benefits for immune health, as a healthy skin barrier is crucial in preventing infections.
- Regular consumption of Manuka honey can enhance immune resilience and contribute to overall well-being.
- Tip: Enjoy manuka honey by itself, add to smoothies or teas or have it with warming meals like porridge.
For personalised advice on supporting or enhancing your immune system this winter, you can book a quick and easy immune consult with our naturopathic team for supplements, dietary and lifestyle advice to get you feeling better!
