Strengthen your body’s defences naturally with everyday immune boosting foods

When you hear the term ‘immune boosting foods’ you probably think of lemons, oranges and Vitamin C, right?

Well, they are definitely on the list, but you’ll probably be surprised to see some other foods that also make the list, like pineapple, Brussel sprouts and tea.

I make an extra effort to eat foods that are high in Vitamin C & anti oxidants and that are anti-inflammatory, during cold & flu season.

In the long run, it’s easier, and it takes less time, to stay healthy than it does to get sick. Prevention is better than cure, I always say.

The good news is that keeping your immune system healthy is actually easier than it sounds. Eat plenty of protein, fresh fruit & vegetables, whole grains and healthy fats.

It’s way too easy to over complicate healthy eating, so the biggest thing I’d love you to remember, is to keep it simple. This post explains WHY REAL HEALTHY EATING ISN’T COMPLICATED.

One simple thing that works really well for me is my green tea tisane. I drink it regularly through the cooler months.

All you do is add lemon juice, honey and fresh ginger to a cup of green tea. The recipe is further down in this post.

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Take the 2-week healthy brekkie challenge

Great news!!! In between each live round of the brekkie challenge, I’ve now decided to keep it open via email, so you can do it as a mini-course.

This round is focussed on adding Omega 3’s and antioxidants to your diet, so it's perfect for everyone right now.

I'm challenging you to commit to one simple habit you can implement right now to improve your health. Sign up and take the 2-week brekkie challenge – it's free!

Foods to eat to everyday to stay healthy

Let’s keep it simple, with this list of foods you can eat to keep your immune system healthy.

These are all normal, everyday foods, so don’t worry that you’ll have to go searching for things that you’ve never heard of, or that cost a fortune!

The list is in no particular order and they’re just ordinary foods that you can easily include in your diet.

I think we all know that citrus fruits and oranges contain Vitamin C, but it’s also worth pointing out that the top 10 foods on this list all have more Vitamin C than oranges.

If you need some ideas for hearty and healthy recipes, check out my WINTER WARMERS post.

Prebiotics and probiotics

In case you’re wondering about the Greek Yoghurt, bananas and oats, I’ve included them because they’re rich in prebiotics and probiotics.

They promote good gut health, which keeps your immune system healthy, and they work best together.

Here’s an example of how easy this is to do. Breakfast: a bowl of porridge topped with fruit, or a Greek yoghurt bowl with muesli & banana, will give you a good kick start.

Include some fruit for snacks through the day and veggies from the list for dinner, it’s as simple as that.

Lemon honey and ginger mix in a jar
A mug of lemon honey ginger green tea

My green tea tisane

I drink Rooibos and green tea regularly. You can read this post about the wonderful BENEFITS OF DRINKING ROOIBOS TEA.

When I feel a cold coming on, I add this wonderful lemon, honey and ginger tisane to a cup of green tea.

I find it helps during a cold too. Drink it throughout the day and you’ll be feeling better in no time!

This is way better than any of the commercial remedies that you can buy, as the sugar is natural (from the honey) and there are no additives.

How to make it

It’s very easy to make, and is best made with fresh lemon and ginger. Start with the following as a guide and then adjust the amounts of each honey & ginger to suit your taste.

Simply brew a cup of your favourite green tea and squeeze in the juice from half a lemon. Then add a teaspoon of finely chopped ginger, a teaspoon of honey, and give it a good stir.

You can also add some turmeric for even more of an anti inflammatory boost. Read this post about the BENEFITS OF TURMERIC.

This WINTER GREEN SMOOTHIE is another great way to boost your immune system and get a good hit of antioxidants.

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"Small but consistent changes are the key to phenomenal, long term results."

 

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