Immune Boosting Nutrition

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Our Health and Wellness bloggers Body Fusion are back with some tips to boost your immunity this winter.

Sniffle season is well and truly here! Nutrition plays a crucial role in building a healthy immune system to give you the best chance to fight off nasty bugs and that dreaded winter cold & flu. Here’s our top scientifically proven immune boosting tips:

Eat fermented vegetables & dairy foods
Fermented vegetables & dairy products contain living bacteria that boost immune health. How? Well did you know roughly 70% of your body’s immunity comes from your gut? Building a healthy army of bacteria in your intestine will help you fight off bugs more strongly.

How to eat them:

  • Natural or greek yoghurt with oats for breakfast or as a snack.
  • Add fermented milk drinks (such as Yakult and Kefir) to smoothies.
  • Use tempeh as protein in stir-fries and start meals with a bowl of miso
  • Top salads or fried rice with
  • Serve sauerkraut with roast meat & veg or with scrambled eggs.

immune boosting nutrition body fusion

Eat lean red meat, oysters & chickpeas

These foods are rich in zinc, a mineral known to be crucial to good immunity. Why? Zinc is needed to create strong white blood cells that detect and fight off pathogens when they enter your body. Zinc is also an antioxidant and can stabilise cell membranes making them less likely to be affected by foreign invaders like germs & bugs.

How to eat them:

  • Try a roast leg of lamb or beef up to 3 timers per week and use leftovers on salads or sandwiches for lunch.
  • Oysters served natural or with a dash of salt reduced soy & fresh coriander as an entrée
  • Add chickpeas to curries or casseroles to give you a dose of zinc as well as fibre.

Eat garlic
Garlic has been used for centuries as an immune booster in numerous cultures. We have a client who eats a clove of raw garlic everyday and he swears he never gets sick! There is some science behind his ritual because garlic’s sulphuric compounds have been seen to reduce bacteria and infection.

It is important to know that garlic tablets or supplements will not offer the same effects of the sulphuric compounds in fresh garlic. It is believed that these benefits are highest in raw garlic, as heating can reduce its antibiotic effects.

How to eat it:
If you can manage to slip some raw garlic into your day then that seems to have the biggest immune benefit.

  • Try a warm tea with a little crushed garlic, lemon & honey,
  • Rub some fresh garlic & olive oil onto your toast
  • If that isn’t for you try adding it in curries, casseroles, stir fries or roast vegetables.

immune boosting nutrition body fusion

Eat at least 5 different coloured vegetables & fruit

The rich variety of micronutrients in fruit and vegetables is what your immune system needs to keep it running in premium condition, think of them like good quality petrol. Some of the stars include Vitamin C, vitamin A, folate and selenium.

How to eat them:

  • Eat two kiwifruit and two mandarins per day – they are both in season now and high in vitamin C.
  • Make a big batch of vegetable soup to start meals or eat for lunch with a crusty wholegrain roll & spread of hummus.
  • Choose three different coloured vegetables to serve at dinner. Stirfries are a great way to eat the rainbow!

immune boosting nutrition body fusion

Stay warm, eat well & keep moving,

Em, Ash & Kat

The Body Fusion Team

At Body Fusion, we work with adults, children and families to develop individualised and tailored advice. We understand the importance of food and nutrition during all stages of life. As Accredited Practising Dietitians, food and eating is our speciality, and we can help you find what’s right for you.

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Body Fusion
Address: 175 Burns Bay Road Lane Cove, New South Wales, Australia
Phone: 0422 297 271
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