How to boost your immunity this winter

As Melbourne hits the heart of winter, it’s important to keep an eye on our immune system to ensure we are staying away from colds and flus and keeping close to optimal health. Whilst it’s important as always to stay active and well rested, we have some diet based aids to help keep your immune system strong!
Watching your vitamin intake is a good way to ensure that you are feeding your body with the nutrients it needs to support a healthy immune system.

Vitamin C 

Vitamin C is known for its immune-boosting properties. Vitamin C supports the production of white blood cells and antibodies, which help fight off infections. Good sources include citrus fruits, strawberries, kiwi, bell peppers, broccoli, and spinach.

Zinc

This mineral plays a crucial role in immune function and helps with the development and activity of immune cells. Zinc also has antioxidant properties that protect against cellular damage. Good sources of zinc include oysters, beef, poultry, nuts, seeds, legumes, and whole grains.

Ginger

Ginger has antimicrobial and anti-inflammatory properties that can support immune function. It may help reduce inflammation, relieve congestion, and soothe a sore throat. Enjoy ginger in teas, stir-fries, soups, or grated into smoothies. Our Root Chakra Tea contains Ginger, as well as Cinnamon.

Cinnamon

Cinnamon has antioxidant and anti-inflammatory properties that may help support immune function. It can also help regulate blood sugar levels. Sprinkle cinnamon on oatmeal, yogurt, or add it to warm beverages like tea or hot chocolate.

Garlic

 Garlic contains compounds that have immune-boosting properties and may help fight off infections. It has antibacterial and antiviral properties and can stimulate immune cells. Add garlic to your cooking or consider consuming it raw if you can tolerate its strong flavour.

Turmeric
Curcumin, the active compound in turmeric, has potent anti-inflammatory and antioxidant properties. It may enhance immune function and help reduce the risk of chronic diseases. Add turmeric to curries, soups, smoothies, or make a warming turmeric tea. 

Immune Boosting Soup

Winter is soup season, so we’ve listed below a vitamin packed soup to give you some ideas. Enjoy this nourishing and immune-boosting soup to support your well-being during the winter months. Bonus points if you use a cauldron!

Immune Boosting Soup 

Ingredients:

• 1 tablespoon olive oil

• 1 onion, diced

• 3 cloves garlic, minced

• 1-inch piece of ginger, grated

• 2 carrots, sliced

• 2 celery stalks, diced

• 1 bell pepper, diced

• 1 cup mushrooms, sliced

• 4 cups vegetable or chicken broth

• 1 can diced tomatoes

• 1 teaspoon turmeric

• 1 teaspoon dried thyme

• 1 teaspoon dried oregano

• Salt and pepper to taste

• 2 cups leafy greens (spinach, kale, or Swiss chard)

• Fresh lemon juice (optional)

• Fresh parsley or coriander, chopped (for garnish)

Instructions:

• Heat the olive oil in a large pot over medium heat. Add the onion, garlic, and ginger, and sauté until the onion becomes translucent.

• Add the carrots, celery, bell pepper, and mushrooms to the pot. Cook for a few minutes until the vegetables start to soften.

• Pour in the vegetable or chicken broth and add the diced tomatoes with their juices. Stir in the turmeric, dried thyme, dried oregano, salt, and pepper.

• Bring the soup to a boil, then reduce the heat to low and let it simmer for about 15-20 minutes, or until the vegetables are tender.

• Add the leafy greens to the pot and cook for an additional 3-5 minutes until they wilt.

• Taste the soup and adjust the seasoning if needed. If desired, squeeze in some fresh lemon juice for added brightness.

• Serve the soup hot, garnished with fresh parsley or cilantro.

Feel free to customise the soup by adding cooked chicken, chickpeas, or barley for extra protein and texture.

Stay warm! 

TA Team xx