Immune-Supporting Foods: 3 Easy Recipes to Support Your Health in Autumn Dr Freya (Doctor of Chiropractic)

Maintaining a strong immune system is crucial, especially as we head into autumn when seasonal illnesses become more common. As a chiropractic patient, you likely value a holistic approach to health, and the food you eat plays a major role in supporting your body’s natural defences. Here are three simple, immune-boosting recipes that are easy to prepare and can make a big difference in your overall health.

1. Turmeric Ginger Smoothie

Turmeric and ginger are known for their powerful anti-inflammatory and immune-boosting properties. Curcumin, the active compound in turmeric, helps fight infections, while ginger contains antiviral compounds that can enhance your immune response.

Ingredients:

• 1 cup almond milk
• 1 teaspoon turmeric
• 1 small piece fresh ginger (grated)
• 1 banana
• 1 teaspoon honey (optional)
• ½ teaspoon cinnamon

Instructions:

1. Blend all ingredients until smooth.
2. Enjoy this golden smoothie in the morning for a refreshing immune boost.

2. Garlic Lentil Soup

Garlic is a potent immune-supporting food, thanks to its high levels of allicin, a compound with antiviral and antibacterial properties. Combined with lentils, which are rich in zinc and other essential minerals, this hearty soup is both comforting and nourishing.

Ingredients:

• 1 cup lentils (rinsed)
• 4 cups vegetable broth
• 2 cloves garlic (minced)
• 1 onion (chopped)
• 1 carrot (chopped)
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. Sauté garlic and onion in a pot until softened.
2. Add chopped carrots, cumin, lentils, and vegetable broth.
3. Simmer for 20-25 minutes until the lentils are tender.
4. Season with salt and pepper to taste. Serve hot for a warming, immune-boosting meal.

3. Citrus Spinach Salad

Citrus fruits like oranges and lemons are rich in vitamin C, a powerful immune booster. Paired with spinach, which contains vitamin A and other antioxidants, this light and fresh salad helps support your immune system and is perfect for a quick, nutritious meal.

Ingredients:

• 2 cups fresh spinach
• 1 orange (peeled and sliced)
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 tablespoon pumpkin seeds (optional)
• Salt and pepper to taste

Instructions:

1. Toss the fresh spinach with orange slices, lemon juice, and olive oil.
2. Season with salt and pepper.
3. Sprinkle with pumpkin seeds for an added boost of zinc.

Final Thoughts

Incorporating these simple, immune-supporting recipes into your daily routine can help your body handle seasonal stress and potential infections more effectively. Give these recipes a try and enjoy the delicious flavours while nourishing your body. Stay well this autumn!