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We've just hit Autumn here in Australia and although flu season isn’t technically upon us just yet, the last few years have reinforced how important it is to keep our immunity in check all year round.
With everyone being more mindful than ever, there are a few things you can do to ensure you're giving yourself the best shot of remaining as healthy as you can be.
Consider incorporating more immune-boosting foods into your diet to keep your body fighting-fit! Here's a short list of essentials you should always keep handy in your pantry:
1. Manuka Honey
Manuka honey is antibacterial, anti-inflammatory and a potent antioxidant that can help fight off cold and flu symptoms and soothe a sore throat. When purchasing Manuka Honey, be sure to look for New Zealand as the country of origin - this way, you can be assured that the honey is sourced only from one species of Leptospermum scoparium. Manuka honey labels will also show MGO which is an indication of the levels of methylglyoxal, the antibacterial component of the honey. Opt for an MGO factor of 20+ to ensure you’re buying into quality.
2. Lemon
Lemons, like all citrus fruit, are a great source of vitamin C which is widely recognised to help boost immunity and reduce the severity and duration of the common cold. Try squeezing lemon in warm water (with honey) or adding to your bottle to help keep you hydrated throughout the day. Other ways to enjoy the goodness of lemon is to add them to your fruit smoothies, homemade tonics or lemon chicken soup. Be sure to also check out the recipe for these lemon and camomile muffins!
3. Ginger
Ginger is a great all-rounder. It boasts strong anti-inflammatory and antioxidant effects as well as powerful antiviral and antibacterial properties. Grate it in a tea, add it to your cooking or blend in smoothies for a potent dose that’ll help boost your immune system. Ginger can also help ease nausea and acts as a diuretic which reduces fluid retention in the body.
4. Garlic
Studies have shown that not only can garlic reduce the risk of getting sick in the first place, it also reduces the severity and duration of symptoms associated with the common cold. If you're brave enough, simply cut raw garlic up in easy-to-swallow pieces and wash them down with water as you would a tablet. Not for you? Start adding garlic to your cooking! Top tip: Crush or slice your garlic and let sit before heating (this increases the allicin content which is the medicinal component and helps maintain its integrity). We love Mingle Natural Seasoning Blends with Garlic & Herb.
5. Turmeric
Curcumin, the antioxidant that gives turmeric its golden hue, has potent anti-inflammatory and anti-bacterial properties making it a great cold-and-flu buster. One of our favourite ways to enjoy turmeric is in a warm, comforting golden latte or herbal tea but there are so many ways to get creative with this magic ingredient. You can shop a range of turmeric lattes on the GoodnessMe Market!
Other ways to boost immunity:
- Get plenty of sleep
- Regular exercise
- Increase your water intake
- Vitamins with echinacea
- Zinc-rich foods/supplements