Here are some of my top tips to keep your immune system strong or help fight off any of those unwanted bugs for the whole family.
1.Dark leafy greens (spinach, silverbeet, broccoli, brussel sprouts, kale)
They are loaded with essential vitamins and minerals including vitamin A, vitamin C, fibre and calcium which are all needed to fight infections and help boost the body’s natural healing powers. Ideas on how to add them to your diet: add to soups, stews, casseroles or curries. Steam a bunch of chopped silverbeet and after cooking add olive oil, garlic, salt and pepper. For more recipe ideas see Dani in store.
One of the most important vegetables of the group. It contains heaps of antioxidants, vitamin C, calcium, iron, beta-carotene and folate. Not only does it have all the components for a healthy immune it also helps keep a healthy gut which is important for all bodily functions. There are so many things you can do with this super vegetable! From adding it to pasta dishes, curries, soups, stews and much more. If you’re having trouble getting the kids to eat it, try pureeing it and add it to your pasta sauce or blending with potato, olive oil, parmesan, herbs and garlic to make a puree or mash to go with some chicken or steak.
Everyone loves berries and they are a great form of rich antioxidants, vitamins, minerals and amino acids.
4.Bright coloured vegetables and fruit
Vegetables and fruits that are orange, red and yellow are all high in vitamin c and antioxidants which are great for fighting off germs.
Look for yogurts that contain probiotics and make sure it’s a natural one, not flavoured. Some of these include, Vaalia Natural Yogurt, Evia, Nudie Coconut Yogurt. Some other probiotic rich foods include kombucha and sauerkraut however these can be quite surprising for the taste buds. Alternatively, an easier way to get probiotics into your diet (especially children) is to introduce a supplement. But it is important to speak to a professional to make sure you are taking the right strain of probiotic. Pop in store and talk to myself (Dani) to find the right probiotic for you.
Homemade bone broths are great to speed up the recovery and recuperation from illness. They contain vital minerals and nutrients to help fight of those bugs. Chicken and vegetable soup are a perfect dinner. Adding chicken on the bone to your soup to slow cook creates a natural amino acid called cysteine which helps thin mucus in your lungs making it less sticky making it easier to get rid of.
Also be mindful of your water intake. In summer, especially in North QLD, a lot of people underestimate the importance of water. Is important to keep up your water intake and stay hydrated as it helps to fight against flu germs and rid harmful toxins. If your struggling to drink water try some warm herbal teas or add in some lemon for extra protections.
Top tips to fight a cold or flu
1.Get a good night’s sleep. When you are sick your body needs at least 8 hours sleep
2.Reduce intake of mucous forming foods such as dairy, sugar and refined foods
3.Eat a well-balanced diet: fresh vegetables, fruits, nuts, seeds, fish, eggs, legumes and red meat
4.Limit alcohol consumption
5.Drink at least 2L of water per day
6.Take a high strength probiotic before breakfast daily
Food ideas: - Grated carrot, with juice of half a lemon - Tea with lemon and manuka honey - Broccoli lightly boiled w/- lemon, garlic, olive oil salt and pepper
The team at The Friendlies Chemist are the authors of this news feed.