Top Foods to Boost your Immune System Straight from your Pantry
Are you looking for ways to boost your immune system this winter? Well apart from starting by going Organic , one of your first steps should be by looking in your pantry. Your immune system needs to be nourished regularly to allow it to be in it’s finest form to ward off winter viruses and common colds. Your pantry is full of immune boosting foods that you can add to your diet without having to go and buy extra supplements.
Have a look at our list below of some of the top immune boosting pantry staples;
ALMONDS
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.
It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.
Adults only need about 15 mg of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds, provides
APPLE CIDER VINEGAR
Organic Raw Apple Cider Vinegar is fermented, raw, unfiltered and contains the ‘Mother’. The "Mother" is a nutrition powerhouse, made up of nutrients, probiotics, enzymes and beneficial bacteria which promotes a healthy gut and overall wellness. The acidity of the vinegar creates an alkaline environment which helps kill bacteria and viruses and break down mucus.
CHIA & HEMP SEEDS
Chia Seeds and Hulled Hemp Seeds are naturally high in the essential fatty acids omega 3 and omega 6. These heart-healthy fats are a part of a balanced diet, and help transport minerals and vitamins such as vitamins A, D, E and K through your body.
CHIILI
Chilli contains capsaicin, the component that gives these peppers their heat and acts as a decongestant to help relieve a stuffy nose. Chilli peppers are also high in vitamin C & A, which helps support a healthy immune system.
GINGER
Ginger contains natural anti-inflammatory and anti-bacterial properties that help in the treatment of all the symptoms associated with a cold: sore throat, congestion, coughing, nausea – you name it! A hot cup of ginger tea is also very soothing and relaxing.
GREEN TEA
Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.
In studies, EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.
Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells.
KAKADU PLUM
Kakadu Plum is fruit native to Australia that boasts an incredible nutritional profile! It has has the highest source of Vitamin C content compared to any other fruit in the world (up to 100 times the Vitamin C content found in an orange!). This makes it an immune-boosting powerhouse, which is especially important during the colder months when we’re more susceptible to the flu. Try the Australian Superfood Co Vitamin C Booster with Kakadu Plum for an easy way to boost your immunity.
GARLIC
Garlic contains an active principle called allicin, which naturally hosts anti-microbial properties that help kill off certain pathogens such as viruses, bacteria and fungus.
PEPITAS
Pepitas (pumpkin seeds) are a great source the mineral zinc, with just one handful containing 14% of the recommend daily intake. Zinc is one of the few nutrients proven to reduce the duration of the common cold, and also plays a role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division.
RAW HONEY
Organic Raw Honey and Manuka Honey have natural anti-bacterial properties that can help to soothe a sore throat and fight off the flu. Our honey has nothing added, is unpasteurised and has undergone very little processing before it comes to you so all the natural goodness stays inside.
ROLLED OATS
Rolled Oats are a great source of vitamins, minerals, fibre and antioxidants. A hot bowl of porridge will not only warm you up but give you a dose of healthy nutrients too. Oats also contain beta-glucans, which has been shown to boost defenses of the immune system against bacteria, viruses, fungi, and parasites.
SUNFLOWER SEEDS
Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E.
Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.
Sunflower seeds are also incredibly high in selenium. Just 1 ounce contains nearly halfTrusted Source the selenium that the average adult needs daily. A variety of studies, mostly performed on animals, have looked at its potential to combat viral infections such as swine flu (H1N1).
TEA
When you're sick with a cold or the flu, it’s important to stay hydrated and drink plenty of liquids. Hot herbal tea contains plenty of anti-oxidants to soothe a sore throat and ease congestion. Some of our favourite teas to help fight off Winter blues include: organic ginger, turmeric, echinacea and chamomile.
TURMERIC
Turmeric holds anti-inflammatory and antioxidant properties (due to the active compound curcumin), which can help aid in the relief of colds, congestion, headache, and sore throats. Simply add turmeric to curries & stews or try our warming Turmeric Latte.
YOGHURT
Look for yogurts that have the phrase “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.
Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.