With the onset of winter there is also the increased chance of catching a cold or the flu. Along with good hygiene practices (washing hands regularly etc) you can also make some changes to your diet to increase your chances of staying healthy during these chilly months.
Garlic
People generally love or hate the taste of garlic and if you have cooked with it, you have experienced the dreaded “garlic hands” after chopping it! Garlic is one of the most ancient herbs that has been used since the beginning of documented history, for both medicinal and culinary purposes.
Garlic has a variety of beneficial effects on the immune system. It induces white blood cell activity, stimulates the release of important cytokines and stimulates the proliferation of lymphocytes and the activity of natural killer cells. It has also been shown to act against viral infections including rhinovirus and para influenza virus.
Mushrooms
Button mushrooms are an Aussie favourite in cooking, however, more exotic mushroom varieties such as Reishi, Shiitake, Enoki, Maitake and Oyster are just a few of the readily available mushrooms that you can add to your diet. These medicinal mushrooms contain long chain polysaccharides called beta-glucans which have been found to be potent immune enhancers. Beta-glucans stimulate white blood cells of the immune system involved in breaking down bacteria, and have an anti-inflammatory effect. Mushrooms can easily be added to stir fries, winter soups, pies, pasta and omelettes.
Red, Yellow and Orange Vegetables
Rich in antioxidant nutrients, lycopene, betacarotene and vitamin C, the red, yellow and orange coloured vegetables are a great support to immune function. Red capsicum contains almost 3 times more vitamin C than oranges and can be used in a wide variety of dishes! Other great nutrient rich vegetables include pumpkin, sweet potato, squash, beetroot, radishes, red onion, chillies and carrots. Vitamin C increases the number of circulating immunoglobulins, which are antibodies that attach to the pathogen to help the immune system identify and destroy it. Supplementation increases the activity of neutrophils, which act to identify and destroy both bacterial and viral pathogens and increase their vitamin C concentrations. Many of these vegetables can be juiced as well as cooked, so get colourful with your vegetables to support your immune health.
Berries
Berries are a rich source of proanthocyanidens, which are potent antioxidants. One berry in particular, Elderberry has been found to inhibit viral binding to cells and reduce the severity and duration of viral infections such as influenza. It can be eaten when fully ripe and traditionally has been made into jams and as an addition to pies! Other berries such as blackberries, raspberries, blueberries and blackcurrants also contain cyanidens. Blackcurrant has been shown to inhibit influenza virus in invitro testing and blackberries protect against inflammation of the lung pleura. A great start to a wintery morning is some organic oats with a mix of these berries on top!
Green Tea
Green tea contains catechins and theanine which have been found to reduce the incidence of influenza infection amongst aged care workers. Green Tea catechins may affect enzymes found within the virus responsible for its binding and replication capability. When selecting Green Tea look for organically produced teas, you may even like to try Japanese Matcha Tea. This is a powdered Green Tea, where you consume the whole product, rather than just an infusion.
