Keep Winter snuffles away with Yvonne Bakin

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It is essential during this time to keep our immune system strong with healthy, nutrient rich foods. A healthy functioning immune system is critical to overall health and protects us against the plethora of bugs we face on a daily basis (remember they are everywhere!).

Some key nutrients I would recommend increasing in your diet include Vitamin C, garlic, probiotic food, Vitamin A, Vitamin E, Essential Fatty Acids, and Zinc. Here is a table showing foods rich in these nutrients.

Vitamin C Red peppers (higher than orange), rosehip tea, kiwi fruit, sweet potatoes, broccoli
Vitamin A Free Range Eggs (mainly the yolks), carrots, cod liver oil, sweet potatoes, beef liver.
Vitamin E Leafy Greens, Wheat Germ, nuts (especially almonds), seeds, whole grains, egg yolks.
Zinc Oysters (very high), pumpkin seeds, sunflower seeds, egg yolks, seafood, beef.
Probiotics Sauerkraut, fermented foods, good quality plain yoghurt (no sugar)
EFA Oily Fish like salmon and sardines. Omega 3 fish or krill supplements.

I would also recommend getting your Vitamin D levels checked by your Doctor. Over winter there is less sun and we tend to absorb lower levels. Vitamin D plays a vital role in our immune system. Although increasing your food intake of the above foods is paramount, I would also recommend taking a probiotic, zinc and vitamin C supplement to keep you fully protected. Ethical nutrients have a Zinc/vitamin C powder which tastes great. I also like Sambucol which you can buy at the chemist. It contains Elderberry which is an amazing anti-viral/bacterial herb. I have used this many times while overseas and it really helps.

There are also some foods which can decrease your immune system. These include sugar, coffee and preservatives, colorings and additives. Reducing these foods will help to keep your immune system strong.

Lastly I am going to include a recipe that you can make at home at the first sign of a cold. This really works very well (not the best tasting). It contains lots of garlic which is considered a natural anti-biotic. Avoid if you are allergic to any of these foods.

COLD AND FLU TEA

2 Litres of Water

Six garlic Cloves smashed (not crushed/organic if possible)

Small chunk of Ginger

1 Fresh Chilli (sliced)

2 Lemons (skin on cut into wedges)

Boil all ingredients for 20 minutes on low heat with the lid on (important to keep in nutrients). Strain and add Manuka honey for taste. Enjoy and stay well.

Yours in Health and Happiness

Yvonne

Herbalist
Naturopath

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