Tips From our Health Coach

Paulina Berse, RN

As we approach the winter season, it is especially important to support your immune system. Check out these 8 foods to support your immunity this cold and flu season.

Who knows what winter will bring, but your health coach has got you covered. Here are our top recommendations for supporting optimal health and immunity.

TURMERIC

The main compound in turmeric is curcumin, which is a natural anti-inflammatory. The health benefits tied to curcumin are outstanding. Studies have linked curcumin to reducing arthritis pain, delaying aging, fighting depression, aiding in cancer treatment and preventing Alzheimer’s. Sprinkle turmeric into any dish to add an earthy, and flavorful taste. I love adding turmeric to guacamole. It adds a delicious kick! Add black pepper with turmeric to enhance the absorption of curcumin and its anti-inflammatory properties.

BERRIES

Berries contain antioxidants that reduce inflammation. Studies have shown that berries increase natural killer cells, which are the cells that support the immune system and fight off disease and infections. In particular, blueberries have high levels antioxidants that lower inflammatory markers. My 92-year old grandma eats blueberries every day…maybe it’s the secret to longevity! Berries alone are delicious or add to any smoothie or yogurt bowl. Yum!

TOMATOES 

Lycopene is the main carotenoid that is very present in tomatoes. This is responsible for its beautiful, bright red coloring. Tomatoes are a potent source of lycopene, which is an anti-inflammatory antioxidant. Cook your tomatoes with olive oil to enhance the absorption rate of its anti-inflammatory properties and health benefits (cooking tomatoes with a fat can enhance the effects of lycopene which can lower the risk of cancer and heart disease!) Add cooked tomatoes to a fresh fish or your favorite pasta dish.

AVOCADO

The superfood that is truly worthy of its title. Avocados are filled with heart healthy fatty acid and LOADED with vitamins and minerals. They are filled with antioxidants that lower cholesterol levels and support eye health. They are so nutritious, filled with fiber, and anti- inflammatory. We love to mash up avocado with eggs in the morning, throw it in a salad, or even into your favorite smoothie too make it creamy, nutritious and delicious.

NUTS AND SEEDS 

Nuts and seeds are a great source of nutrients. Flax seeds, chia seeds, hemp seeds, pumpkin seeds and Zen basil seeds are full of omega-3 fatty acids and an excellent source of fiber. Nuts are a great source of Vitamin E, which have been shown to fight against free radicals and decrease inflammation. Sprinkle nuts and seeds over a lunch salad for extra crunch and protein, add to an oatmeal bowl or smoothie, or munch on them alone in between meals. They are so filling and satisfying!

FATTY FISH

Fatty fish contain omega-3 fatty acids (DHA and EPA). The body breaks these down into compounds called resolvins and protectins which reduce inflammatory markers in the body.  

Nothing like a delicious, crispy skin salmon! Sear salmon in a hot pan with olive oil, lemon juice, garlic and parsley.

OLIVE OIL

Extra virgin olive oil is not only delicious but super healthy as well. Studies have shown that EVOO lowers risk of many diseases. A compound called oleocanthal, which is an antioxidant found in extra virgin olive oil has been shown to decrease inflammatory markers. Use as a dressing or a marinade! It is so delicious for dipping breads and to use with salt and pepper over a salad. Try this homemade dressing: olive oil, salt, pepper, honey mustard and a little balsamic. Add some chili flakes for a little spice.

GREEN LEAFY VEGETABLES

Green leafy veggies such as broccoli, Brussel sprouts, cauliflower, kale and spinach have numerous health benefits! These cruciferous veggies contain powerful antioxidants that decrease inflammation. My personal favorites are broccoli and Brussel sprouts. Mix raw broccoli with olive oil, fresh garlic, chili flakes, sesame oil, cumin seeds and a splash of red wine vinegar. So delicious! Roast Brussel sprouts with onions for a delicious, healthy side dish. A great way to add greens to any meal.

We want you to have the STRONGEST and most durable immune system possible this winter! Try incorporating some of these recommendations into your daily routine to support your body and its natural defense mechanism.

The Holistic Health Code team is always here to support you on your journey towards optimal health.

Paulina is a Registered Nurse who specializes in Women’s Healthcare and holistic nutrition. She has a nutrition certification from the Institute of Integrative Nutrition and focuses on preventing autoimmune diseases, healthy eating patterns, and body image support.

References

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