What to eat this winter
What does winter look like for you? Lots of hibernating, warm blankets and cups of tea? Or maybe you're the Mt Hotham type and eagerly await the cooler months. Love it or hate it, now is the perfect time to support our immune systems.
So why are we more prone to getting sick in winter?
Our immune systems are particularly vulnerable during this time of year due to colds and viruses, such as COVID, flu and RSV, peaking during the winter months. Subsequent exposure to cold air can damage the immune response in the nose, the main entry point for respiratory viruses, making us less able to fight an already increased number of bugs. We also spend much more time indoors and in enclosed spaces in close proximity to others, often with limited air circulation.
Taking extra care to nourish our immune systems during the cooler months can remarkably improve our overall health and vitality throughout winter. An easy way we support ourselves during winter is to eat foods with antiviral, antibacterial and antimicrobial properties regularly.
By including these immune-boosting ingredients in your cooking this winter, you're not just supporting your immune system, but also nourishing it. This simple step can make a significant difference in your health and well-being.
Garlic
Garlic is well known for its immune-boosting properties. Garlic has been researched to not only prevent the development of colds and flu but also to reduce the severity of symptoms. The high sulphur content of garlic helps the absorption of zinc, a well-known immune-boosting mineral. The active component of garlic, allicin, is responsible for many of its immune-supporting functions and can be activated by slicing or crushing garlic and letting it sit for 10 minutes before cooking.
Cinnamon
Cinnamon has anti-inflammatory and antimicrobial effects beneficial to immune health. Cinnamon is rich in antioxidants like proanthocyanidins and polyphenols that support the immune system. The antibacterial, antiviral and anti-fungal properties help reduce the chances of respiratory ailments and seasonal infections. Add cinnamon to hot drinks, porridge, chia puddings, stews and curries whenever you can!
Black Seed Oil
Black seed oil has long been used in traditional medicine; while it is relatively new to the West, there is a growing body of evidence backing up the amazing health benefits of this little seed. Black seed oil is a powerful antioxidant and can improve immune function by inhibiting the activity of cytokines and reducing excessive nitric oxide production. Black seed oil is easy to incorporate into your daily diet; use it on top of eggs, in soups and in salad dressings.
Ginger
The active component of ginger are gingerols, and they are responsible for the immune-supporting benefits of ginger. One method of action of gingerols are their ability to increase anti-inflammatory cytokines and reduce inflammatory cytokines. Ginger is a well-known antiviral, antibacterial and antioxidant, a perfect addition this winter. Add it to warm breakfasts, curries, soups, stews, teas and hot chocolates. We opt for fresh ginger, but ginger powder will still give you health benefits.
Culinary Herbs
Herbs have been used in culinary cooking since ancient times, hailed for their medicinal properties. Herbs add a burst of flavour to food, with many containing significant amounts of vitamins A, C and K. Herbs are perfect addition to boost your immune system this winter.
The most powerful compounds within herbs are polyphenols which are potent antioxidants and have anti-inflammatory properties. Polyphenols are also anti-microbial, meaning they can help protect us from harmful bacteria and pathogens.
The best way to have herbs every day is to grow them yourself, whether that is in your garden or in pots on your windowsill. This will also save money and keeps you connected to the food you are eating.
How to increase your intake of herbs
Add dill or parsley to scrambled eggs
Add parsley and oregano to mashed potato or on top of roast potatoes
Add a handful of fresh herbs to salads
Stir fresh herbs into pasta sauce
Garnish soup with chopped fresh herbs
Incorporate herbs into dressings, sauces and dips
Make fresh pesto using parsley or coriander
Add fresh herbs to cold drinks
Drink herbal tea
If you would like some 1:1 support this winter, please get in touch with us at contactme@cloveandquince.com.au.
Booking a consultation with us is easy; our consults run online via Zoom, taking the inconvenience out of attending appointments and making holistic healthcare accessible for even the busiest lifestyles. We also offer 15-minute complimentary discovery chats for those wanting more information on us and our services.
We proudly provide a safe space for everyone, no matter how you identify.
Charlotte & Kate ♡