I always think that the foundation to health is Food and Mood. After that, we can include the herbs. Now, as we head into winter, we tend to eat more cooked and stodgy food, which is what we need to provide the calories to stay warm. These foods are very necessary, but it is very helpful to keep the fresh foods in our diet too.
Below is a short summary of food groups and how they can help us stay strong over the cold and dark months:
- Root vegetables. Throughout the summer, the plants convert sunlight into sugars, which are stored in the roots as a sort of savings account to draw on during the winter – thus these root vegetables are enormously nourishing for us too.
- Mushrooms and oily fish are sources of vitamin D, so necessary for our immune balance.
- Whilst shiitake mushrooms contain the highest levels of beta glucans, oyster, chestnut and even white button mushrooms have these polysaccharides, which help to boost important immune markers, thus helping to defend against cancer cells.
- Bone broths provide collagen, gelatine, glucosamine, and chondroitin, which support healthy cartilage in our joints. They also provide Glutamine, which keeps our gut lining strong, helping to protect us from auto immune conditions. The gelatine keeps our skin and hair in good condition, and provides minerals and electrolytes like magnesium, calcium, phosphorus and potassium. Whenever I feel rundown and vulnerable to viruses, my go-to meal is a hot and sour Tom Yum Style soup.
- Garlic is such a powerful anti bacterial and anti viral kitchen remedy.
- Don’t forget to include a variety of fermented foods which support our microbiome. Considering there are 3 x more bacteria in our gut than cells in our bodies, you can see why the health and diversity of this population underpins much of our wellbeing.
- Lemon peel is rich in vitamin C, has natural anti bacterial, antiviral actions and also anti inflammatory actions, as well as helping to protect us from cancer cells. Only use unwaxed lemon peel.
- Try to make your plate splendid with colour by including a wide variety of coloured vegetables and salads.
- Berries – I hope you collected blackberries in the late summer, because now they are invaluable as a vitamin tonic. They are full of vitamin C for immune support, are very rich in anti oxidants which help to reduce inflammation (we all have inflammation) and their rich fibre supports our microbiome, which is the baseline of our immune system.