As the days darken and the weather starts to chill, strengthening our body’s natural defence system (ie, our immunity) draws into focus. Whether that be through movement, high-quality sleep, supplements, mindfulness or nutrition, establishing clear rituals throughout this season can help boost your immune system naturally and help prevent sickness from striking.
To give our bodies the best chance of staying resilient during the cold season, our in-house Nutritionist Robyn Santos, outlines how we can be mindful with our meals and provide our body with an inner light through the cooler months with nutrient-rich, immune-loving foods.
Here are our top 5 nutrients & vitamins for supporting immunity:
Vitamin D
Vitamin D, or the "sunshine vitamin", is essential for maintaining a robust immune system. Sunlight exposure is the best natural source of vitamin D; however, during the cold season, getting enough sunlight without freezing becomes more challenging. To compensate, you can fill your plate with foods rich in vitamin D, such as SMASH fatty fish, including salmon, mackerel, anchovies, sardines and herring. Smaller amounts of Vitamin D are found in fortified dairy products, egg yolks, beef liver and mushrooms. Some of us may need a Vitamin D supplement if our stores are insufficient. If you suspect this is you, talk to your general practitioner or health care professional about whether supplementation is ideal in your circumstance.
Sol sources of Vitamin D:
Our Prana Mushroom Bone Broth is a nutritional powerhouse in a jar. Most commonly touted for its role in repairing the gut-lining and reducing inflammation to soothe and heal the digestive system, this bone broth also supports anti-aging, beautifying, sleep, weight management, immune system health and is a great source of vitamins, minerals and amino acids.
Vitamin C
You all knew this one was coming; Vitamin C is very well-known for its immune-boosting properties. It acts as an antioxidant, meaning it protects your body from toxins that cause inflammation in your body. Vitamin C also enhances the production of white blood cells, which are crucial for fighting pesky infections. Getting your daily dietary dose of Vitamin C is essential as the body cannot produce its own or store excess. Lucky for us, it is abundant in plant foods and easy to get the recommended daily intake. Citrus fruits like oranges, lemons, and grapefruits are excellent sources of vitamin C. Additionally, you can include other fruits like strawberries, kiwi, and papaya, as well as vegetables like capsicum, tomatoes, spinach and broccoli to increase your vitamin C intake.
Sol sources of Vitamin C:
Packed full of fresh organic produce, all of our cold-pressed juices are packed full of Vitamin C. However, our community favourite Courage, is hard to go past when it comes to immune boosting properties. A super concoction of oranges, carrot, lemon, ginger and turmeric serves up a big hit of vitamin C, combined with the antioxidant and anti-inflammatory properties of turmeric to make it an essential go-to to support winter weary bodies.
Zinc
Zinc is a trace mineral that helps in the production of immune cells and the regulation of inflammation. Pumping up your dietary sources of zinc will look like adding in more lean meats and shellfish, including oysters which are the richest food source of zinc. For our more plant-based eaters, foods including dairy, nuts, seeds, specifically pumpkin seeds, legumes such as chickpeas, and lentils are excellent sources of zinc. Combine these with your above vitamin C source, and your body will thank you for it as you increase the absorption of nonheme iron!
Sol sources of Zinc:
For pure winter nourishment, our Wisdom Dahl is a deeply satisfying blend of lentils, oils, salts and spices that provides you with slow-release sustained energy, as well as an excellent source of zinc.
Vitamin E
Vitamin E is popularly known for its role in plumping and protecting our skin; however, this fat-soluble vitamin is also essential in supporting immune health. It functions as an antioxidant in the body, helping to protect cells from damage caused by harmful free radicals, enhances immune cell functioning and is anti-inflammatory. Sprinkling in nuts and seeds into your breakfast, adding a drizzle of olive oil or avocado to your lunch or incorporating grounding grains such as oats, brown rice, or quinoa are examples of ways you can get more Vitamin E rich foods into your day.
Sol sources of Vitamin E:
Our range of Peace nut milks, including Peace and Peace Plus, are packed with Vitamin E-rich cashews to help boost your immune system naturally, as well as help promote glowing skin, healthy hair and calm sustained energy throughout the day.
Probiotics
The immune system plays a crucial role in defending the body against harmful pathogens, and by restoring a healthy balance of beneficial bacteria in the gut, in turn, we can support immune health. Probiotics also help strengthen the gut barrier wall, reducing the risk of pathogens entering and triggering an immune response. Adding in a source of fermented foods such as yoghurt, kefir, sauerkraut, tempeh, miso, or kimchi is the best food first approach to boosting our probiotics, improving digestion and supporting immunity. We recommend consulting with your healthcare professional, who can provide personalised advice based on your specific circumstances if you are looking for a probiotic supplement.
Sol sources of Probiotics:
Made from locally sourced, Australian grown GMO-free certified organic soybeans, our Zen Miso broth is unpasteurised and fermented for 6 months, making it ‘live’ in enzymes, probiotics and antioxidants. Perfect for restoring gut balance and supporting immune function.
These five essential nutrients and vitamins will significantly boost your immune system; however, it's important to remember that they are not a guarantee against colds or flu. Supporting our immune system can reduce the severity and increase the recovery time, making cold and flu season that bit easier. As always, away from our plate, lifestyle influences such as regular exercise, good quality sleep, stress management, and good hygiene practices are equally beneficial. By adding these immune-boosting nutrients daily and adopting a holistic approach to wellness, you will give your body the best chances of staying healthy and resilient during the cold season.
Looking to boost your immune system naturally?
That’s where one of our Organic Juice Cleanses can support you, as it provides a burst of vitamins and nutrients, and enhances your body’s ability to absorb them, making it an easy and effective way to improve your immunity. We’ve got cleanse programs suitable for all lifestyles, or create a Custom Cleanse with the organic juices, broths and meals outlined above to create the ultimate immune-boosting cleanse.
