Boost your immunity this cold & flu season
Our immune system, when working as it should, is our defence system, working hard to protect us against disease causing viruses and bacteria.
With winter (aka cold and flu season) just around the corner, it’s the perfect time to put some immune-boosting strategies in place.
Here are a few quick tips to keep your immunity up, as well as a delicious Citrus-Kombucha Immunity Booster recipe to tantalise your taste buds and take care of your gut.
Top tips for boosting immunity
- Frequently wash your hands. This may seem evident but it is a great way to avoid picking up unwanted germs, particularly in public areas or when catching public transport.
- Make sure you are consuming adequate nutrients. Nutrient, Vitamin C, is particularly important for immunity. Note: it is a water soluble vitamin and not stored, so regular intake is important. See below for more information about critical immunity boosting ingredients.
- Support your gut with probiotics and fibre rich foods. A healthy gut is integral to achieving a strong immune system.
- Stress takes a huge toll on our immunity. You’ve probably noticed that times of stress are when you are more likely to pick up an illness. Of course it is not possible to avoid stress completely, but employing stress management strategies is a great start.
- Ensure you are getting enough sleep. The amount of sleep required varies depending on the individual but rule of thumb is to aim for 7-8 hours per night. If you do come down with a virus, you will need even more rest to allow your body to fully recover.
- Try our Citrus-Kombucha Immunity booster recipe below. It is an absolute nutrient hit that supports immunity, nourishes gut health and is also crazy delicious!
Citrus Kombucha Immunity Booster
Pairing our probiotic lemon & elderflower kombucha with fibre rich foods such as medjool dates and chia seeds (as we have done for this recipe) is a great way to ensure the probiotics are working their magic. Why? Because fibre helps the probiotics germinate. Your body needs the fibre to make sure you have a good balance of good and bad bacteria in the gut which in conjunction with a probiotic drink or supplement will support your gut in the longer term, as well as helping to establish the new bacteria.
Ingredients
Servings 1.
2 oranges, peeled and chopped
1 carrot, peeled
2 medjool dates (optional)
1/2 cup coconut yoghurt
1 tsp soaked chia seeds*
3/4 cup elderflower and lemon kombucha
1/2 tsp ground ginger
*We recommend pre-soaking chia seeds in filtered water to enhance digestibility.
Instructions
- Combine all ingredients in a high power blender. Blend until smooth.
- Transfer to glass (or bowl) and add toppings if desired.
Why these ingredients?
Oranges: Oranges, like other citrus fruits, are best known for their exceptional Vitamin C content. Vitamin C is an essential anti-oxidant nutrient for human health, vital for boosting immunity. Severe deficiency of this nutrient results in the now rare disease, Scurvy.
For maximum nutrient content, purchase organic oranges, as fresh as possible. The longer they are stored, the more nutrient depletion occurs. Some of the nutrients in oranges are also sensitive to heat, so juicing/blending is a great option for maximum retention of nutrients.
Carrots: Carrots have long been known for their exceptional beta-carotene and Vitamin A content. Vitamin A also supports the lining of the digestive tract, in turn, nurturing gut health. Keeping your gut healthy and happy is essential in keeping your immune system strong.
Choose organic carrots if possible, to minimise pesticide residue and always check freshness, evident by vibrant colour and crispness. Carrots which have been stored to the point of being limp have little nutritional value. That is, if they look lifeless, they generally are.
Dates: Aside from being a tasty sweet treat, dates are a great source of dietary fibre which plays a critical role in digestive health. Any foods/nutrients that support your gut/digestive system will help to keep you healthy and assist with fighting off illness.
Coconut yoghurt: Coconut yoghurt is a great source of probiotics, as well as being a rich source of antioxidants. Coconut also contains antibacterial and anti fungal properties which aid with illness prevention.
Chia seeds: Chia seeds are a source of plant based protein, dietary fibre and omega 3 fatty acids. Chia also contains iron which plays a role in the transportation oxygen around the body, therefore aiding immune function.
Kombucha: Nexba kombucha contains 500 million live probiotics, which unlike many probiotics, actually survive the journey from your mouth to your gut. Probiotics help to strengthen the immune system by fighting off bad bacteria whilst supporting a strong, healthy gut.
Ginger: Ginger root contains antibacterial properties, making it a great choice for boosting immunity. Incorporating ginger into your daily diet is a great way to support the immune system in functioning at its best.
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Hannah Singleton
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