Our clinical Nutritionist Katherine Hay gives an overview of how to boost your immunity.
And what we can do to support our bodies during the cold months because it can get very cold and there are a lot of nasty strain of the flu going around from what I've seen in clinic recently. So things like warming and nourishing foods, lots of plant-based foods and slow-cooked meals I find are great and easily digested through the gut so that helps us absorb our nutrition better from our food.
Speaker 1: So, slow-cooked foods, juice, soups and pack them full of veggies, legumes. You know, sometimes nuts and seeds can be really nice sprinkled on top of slow-cooked food for a bit of extra crunch. I love incorporating these into my winter diet because I feel like they are really soul-nurturing too. I'm using lots of those root vegetables as well. These types of food, you can literally put so many different vegetables into them and you can mask them with so many different herbs and spices as well.
And when it comes to good gut health, we really want to be striving for at least, well, they say 50 plant-based ingredients per week. I'm struggling myself to get to the 50 but you know, I like to aim for at least 35 and that includes all your herbs and spices, all your fruit and vegetables, legumes, nuts and seeds, that type of thing. So that's why I love slow-cooked foods and stews and curries because you can literally jam pack as many different ingredients into them as possible.
And we want to be looking for lots of antioxidants. So antioxidants help fight free radical damage in the body. They help mop up any type of bacteria that's coming in and fight infection as well, along with supporting our immune system. So our immune system is our defense against pathogens and viruses and infections. So supporting our immune system is essential to fighting toxins and our external environment, especially through the winter months as well.
So zinc, vitamin C, lots of flavonoids, all the colorful fruits and vegetables are full of flavonoids and antioxidants, polyphenols. They all help support our immune system. Magnesium is fantastic and we just want to make sure that we are using, you know, food is medicine and bone broths are fantastic at supporting, you know, the gut health as well. Our immune system, 85% of it resides in the gut. That's more than actually what is floating around in our bloodstream.
So we've really got to look at good gut health as well. And that's why I love bone broths because they're full of collagen, amino acids, they're full of antioxidants. And again you can jam-pack them with so many different herbs and spices that have totally nourishing like garlic and ginger and turmeric, really amazing food as medicine ingredients.
And if you're vegan there's plenty of other options in terms of broths, making them from medicinal mushrooms. Mushrooms contain similar DNA to us. So again are really fantastic at supporting our immune system and immune functioning as well.
So that's all I've got to say I'm at the moment about the immune response but you know, doing simple things like making little shots in the morning with apple cider vinegar or lemon, Manuka honey, you can add chopped garlic into that if you want to go all out there. And you know, warm water, a little tonic just to take every morning is great.
You can find out more about Katherine Hay, our Clinical Nutritionist here.