Some interesting facts about 5 common immune-supporting foods

It can be a minefield considering what to eat when you’re already sick and your appetite and gut are both likely not very interested in food! You can get prepared for cold and flu season by stocking up on the below, and even making some tasty storable immune-boosting recipes so you’re good to go if you become unwell this winter. At Heal clinic, we work with a food-first approach to health, so sharing more about the following beauties is a joy for us:      

•   Medicinal Mushrooms: Mushrooms such as maitake, reishi, shiitake and turkey tail have been used for centuries in Traditional Chinese Medicine to promote immune support and resilience. Their active constituents (beta-glucans polysaccharides) are unique immunomodulators that appear to “train” the immune response. Beta-glucans are also found in your common button mushroom, but are in higher quantities in those listed above. We have a delicious immune-boosting mushroom soup recipe as part of our nutrition programme for gut and immune health. Ask us if you’d like to know more.

•         Citrus fruits: Did you know that the highest quantity of vitamin C in citrus is contained in it’s peel?  How do we get this into us?  At Heal, we love integrating immune supporting foods into recipes, so here’s one for you:  Vitamin C citrus sprinkle:  you can use this over veggies, fish or meat:

Grated peel of one lemon and one lime, ½ C ground almonds, pinch of salt, pinch of pepper, 1 tsp olive oil.  Mix all together and add salt as needed.  You can lightly toast it if you wish, them sprinkle over anything for a citrus/nutty addition.

•         Turmeric: its active compounds, especially curcumin – have proven its antioxidant, anti-inflammatory and immune-supportive status. It appears to act on signalling pathways involved in inflammation.

•         Berries and cherries: Vitamin C is still high in frozen berries, with the highest amount found in Strawberries, with blackberries a close second. Cherries have the added benefit of Vitamin A (for your mucous membrane protection).  Stock up in summer and freeze for scarce winter months. 

•         Garlic: Well known as a traditional remedy for infections since ancient times, researchers are now looking closely at the organosulphur compounds (OSC’s) contained within garlic for anti-viral activity.  A recent systematic review found that OSCs have antiviral activity by blocking viral entry into host cells, and inhibiting viral replication via complex pathways.  It is also immune-stimulating, enhancing the body’s natural immune defences.  It can also be used preventively in seasons of high viral activity.