Top Foods and Nutrients for Boost Your Immune System

Top Foods and Nutrients for Boost Your Immune System

Fall is officially here! Now is the perfect time to look at boosting your immune system as the weather gets cooler and we are more prone to getting sick.

Here are my top 5 immune boosting nutrients and supplements:

1. Fermented Foods: 70% of the immune system is housed in our gut! Replenishing the gut with good bacteria is essential for boosting the immune system. The gut can be compromised due to antibiotics, stress and poor diet. Look at getting in two servings of fermented foods (kimchi, sauerkraut, kefir, organic yogourt) per day or look at supplementing with a good quality probiotic.

2. Garlic: Garlic is an excellent anti-microbial to include in your diet to help boost immunity. The active ingredient allicin help to fight bacteria. Try having it raw in salad dressings to get the full benefits.

3. Vitamin D: During the cooler months, this vitamin can be harder to attain. A vitamin D deficiency can lead to auto-immune disease and increase your chance of infection. Include foods such as eggs, fatty fish and fortified foods such as organic dairy products and dairy free alternatives.

4. Raw Unpasteurized Honey: Honey is another amazing food full of antioxidants, enzymes and vitamins and minerals to help your body fight illness.Try it in a hot tea with a little bit of lemon and make sure you get it raw and unpasteurized to keep all the nutrients intact.

5. Turmeric: Turmeric is my absolute favourite food to include in my diet, especially during the winter months. Curcumin (the active ingredient in turmeric) helps to reduce inflammation in the body and aid in digestion as it is anti-microbial and anti-fungal. When consuming turmeric, make sure to have it with black pepper to reap the full benefits.

Immune Boosting Turmeric Latte

2 cups unsweetened nut milk 2 tsp coconut oil
1 tsp ground turmeric powder 1/2 tsp cinnamon
1 tbs raw honey Crack of black pepper

Whisk all ingredients together in a pot on the stove until desired temperature. Whip in the blender for a minute to get it nice and frothy! I love having this soothing tea after dinner to aid with digestion.