Immunity

At this time of year so many of us are being hit by colds, flu and other infections that, together with the winter blues, are affecting the quality of our life.  We can however make a difference by boosting our immune system simply making changes to our diet and the way we live our lives.

Daily lemon:

Lemons are the ideal food for restoring the acid-alkaline balance.  Drinking fresh lemon in water (hot or cold) or adding lemon to salad dressings or serving it with oily fish supports the body's internal climate, ensuring a more alkaline balance, which doesn't allow the proliferation of viruses and harmful bacteria which thrive in an acidic environment. 

Eat plenty of protein:

Fish, organic eggs, nuts and seeds, beans and lentils are great sources of protein. Protein is the building blocks of life, building a healthy body, mind and immune system.

Swap refined carbohydrates for complex carbohydrates:

Refined carbohydrates convert readily to glucose, raising the blood sugar, which puts additional stress on the immune system.

Reduce/cut out coffee:

Caffeine robs your body of vital vitamins and minerals.  It also dehydrates your system, further preventing water-soluble vitamins from doing their job.

Eat plenty of fresh fruit and vegetables:

Full of antioxidants, vitamins, minerals, fibre and enzymes; the nutritional content of raw fruits and vegetables is a constant boost to our immune system.  It is important to eat a minimum of 5 portions daily; these should be varied in colour and eaten raw or lightly cooked to ensure the nutritional content is not lost.

Get some fresh air:

Exercise can make a positive impact on our wellbeing by releasing endorphins, our feel good hormones. The evidence that regular moderate exercises boosts immunity is now well reported.  Go out for a brisk walk, jump on a trampoline, take the children for a game of football at the park, whatever you enjoy.

Sleep:

Sleep may be the single most important thing we can do to help our immune system.  When we sleep, our bodies recharge themselves: this means repairing tissue, healing, and fuelling cells and organs.

These recommendations are not difficult to implement on a daily basis. Don't forget that your Nutrition Mission therapist can help you with more specific individualised goals to ward off those bacteria and viruses that are lurking around every corner at this time of year.

Root vegetable and lentil casserole

Ingredients

1 tsp cumin seeds

1 tbsp coriander seeds

1 tsp mustard seeds

25g fresh root ginger, peeled and finely chopped

2 white onions peeled and sliced

1 red onion peeled and sliced

450g carrots, peeled and sliced

350g leeks, sliced thinly

350g of butternut squash, peeled and cut into cubes

450g button mushrooms, halved

3 tbsp olive oil

2 garlic cloves, crushed

¼ tsp turmeric

225g split red lentils

750 ml of vegetable stock

Freshly ground sea salt and pepper

2 tbsp chopped fresh coriander

Method

1) Preheat oven to 180c, Gas Mark 4.

2) Crush the cumin, coriander and mustard seeds in a pestle and mortar.

3) Heat the oil in a casserole dish, add the onions, carrots, leeks and butternut squash, fry for 2-3 minutes stirring.

4) Add the mushrooms, garlic, ginger, turmeric and crushed spices.  Fry for 2-3 minutes

5) Rinse the lentils in a sieve and drain.  Stir the lentils into the casserole with the vegetable stock.  Season with the salt and pepper and return to the boil.

6) Cover and cook in the oven for about 45 minutes or until the vegetables and lentils are tender.  Stir in the coriander.

Serves 6