The coldest days of the year are upon us. It’s important to take care of our bodies so we can remain healthy even during the coldest part of the year! Getting proper sleep, staying warm, drinking plenty of fluids, maintaining good hygiene, and including immunity-boosting foods in your diet will provide a good foundation to keep you strong and healthy this winter. Read on for a list of potent immunity-boosting foods as well as a super sweet homemade medicine to support your family’s immunity this season.

Shiitake Mushrooms

One of the most popular mushrooms in the world is the shiitake mushroom. Traditionally shiitake mushrooms have been used to treat the common cold. The compounds in shiitake mushrooms have been found to boost immunity, support heart health, and fight cancer. Studies have shown that shiitake mushrooms have significant antibacterial and antifungal properties. In one study, people who ate shiitake mushrooms for four weeks showed improved markers of immunity, as well as reduced inflammation.

Ginger

For centuries ginger has been used as a natural remedy for colds and flu. Ginger tea helps to get rid of the congestion in the throat and the nose. Ginger root helps to improve the immunity of your body, as ginger is diaphoretic, which means that it promotes sweating and makes the body warm from within. Opt for fresh ginger over dried. As fresh ginger can help to protect the respiratory system, dried ginger does not have the same impact.

Kawakawa

Kawakawa's cleansing & anti-microbial properties also make this a great tea to help strengthen your immunity. If you're feeling congested or have sore achey muscles a cup of kawakawa could be just what your body needs.

Citrus Fruit

Citrus fruits such as lemon, orange and lime are high in vitamin c which helps boost immunity. Vitamin c encourages your immune system to produce white blood cells, which are necessary to fight infections. Vitamin c also helps the body to absorb iron which supports a strong immune system. Although the vitamin c in citrus fruit won’t prevent a cold it may help shorten a cold’s length and severity.

Black Currants

New Zealand organic blackcurrants have very high levels of Vitamin C, one of nature’s most powerful antioxidants. Blackcurrants have plenty of antioxidants and anthocyanins, these can help strengthen your immune system, soothe sore throats, and ease flu symptoms. Anthocyanin has been shown to reduce the effects of asthmatic lung inflammation, as well as lessening muscle damage and assist immune responses during exercise. One study showed that blackcurrant supplements enhanced the immune response in people who exercised regularly. They could also train harder for longer periods of time.

Apple Cider Vinegar

As apple cider vinegar is a fermented drink it has beneficial bacteria and prebiotics that have a positive impact on the immune system. It is antibacterial in nature and helps fight off the pathogens from causing damage to the body. It encourages the detoxification process through lymphatic drainage and enhances circulation, which can help remove the bad bugs from the body quickly. It is also highly concentrated in vitamin C.

Manuka Honey

Manuka honey is produced in New Zealand from the Manuka bush. Manuka honey has lots of antioxidants, vitamins, minerals, and enzymes, which work together to enhance its healing properties. The healing properties of manuka honey can ease the discomfort of a sore throat. Manuka honey not only fights the bacteria that causes the sore throat but also acts as a cough suppressant aiding the overall recovery.

Garlic

Most potent in its raw form, garlic is excellent for boosting your immunity and keeping colds and the flu at bay. Raw garlic is most beneficial for health because heat and water inactivate sulphur enzymes, which can reduce garlic's antibiotic effects. Not keen on eating raw garlic? See the Manuka Honey Infused Garlic recipe below, for a sweeter way to get your daily fix of garlic.

Manuka Honey Infused Garlic

Did you know that on average, symptoms of the common cold are decreased by 70% when you regularly include garlic in your diet? Combine with all the healing properties of manuka honey and you’ve made yourself a super sweet medicine to support your family’s immunity this season.

Peel and crush two heads of garlic.

To a sterilised jar add one cup of honey and the garlic, so that the honey is completely covering the garlic.

Place the sealed jar somewhere dark, like your kitchen cupboard.

Every three days open the jar to release the build-up of pressure. Reseal and turn it over (to make sure the garlic is covered in honey well).

Ferment for one month, or up to three months. Once you have opened the jar and begun to use the medicine store it in the fridge. Best taken first thing in the morning on an empty stomach.

Interested in learning more about which healthy habits and foods to include in your diet to build and support your immune system? Naturally Strong is a free E-Book that also includes recipes to help you become healthy and strong, the natural way. For your copy follow the link and sign up for the mailing list.