Boost Your Immune Health this winter with easy tips and deliciously healthy recipes.
THE ULTIMATE GUIDE TO IMMUNE HEALTH: 21 SUPER IMMUNITY BOOSTERS
YOUR IMMUNE WELLNESS SPECIALISTS
In this easy-to-read e-book, your Go Vita health consultants have collated our favourite sure-fire tips and strategies for your immune health, along with tasty and nourishing recipes featuring powerful immune-boosting compounds. Your health is in your hands – so here is your opportunity to eat and live along disease-preventive principles which will keep your body fit and strong this winter, and all through the year ahead.
TOP 21
SUPER IMMUNITY BOOSTERS
Vitamin C This marvellous multi-tasking nutrient has many super immunity strengths, including: supporting all the immune centres in the body, boosting the production of disease-fighting T-cells and reducing your odds of developing arthritis and heart disease. Vitamin C also plays a role in improving eyesight, cognitive health and preventing and treating seasonal allergies, and is needed for producing the collagen necessary for healthy bones and connective tissue. Bioflavonoids Foods high in the bioflavonoid quercetin, such as onions, grapefruit, lemons and apples, are particularly immune-protective and their antihistamine content helps to damp down the inflammatory response seen in almost all health problems, ranging from heart disease to allergies and the common cold. Hesperidin is another important bioflavonoid, providing antimicrobial effects as well as improved wound healing and skin tone. If you are not eating five serves of vegetables and two serves of fruit every day, it might be wise to take a supplement containing a blend of bioflavonoids. Berries These jewel-coloured pretties are a powerhouse of vitamin C as well as anthocyanins, which reduce the risk of heart disease and stroke and elevate HDL (‘good’) cholesterol. Anthocyanins act as free radical scavengers in the body, helping to counter invading pathogenic viruses and bacteria. In particular, red raspberries, blackberries and strawberries supply ellagic acid, which supports the body’s own antioxidant systems to lower inflammation. Mushrooms In Chinese culture and medicine, mushrooms have been used for millennia to prevent and treat disease. Immune-friendly and fibre- and protein-rich fungi favourites include maitake, an adaptogenic tonic to restore balance to the body and counter disease states, and shiitake, traditionally used to fight colds and flu, ease indigestion, and promote longevity. Modern research attests to mushrooms’ value for your health, showing that they may lower LDL (‘bad’) cholesterol and reduce the risk of chronic fatigue syndrome and heart disease. Plus, mushrooms taste delicious and are an easy replacement for meat in many recipes.
Plant-based greens powders These are an important and effective element in your immune armoury. Plant-based powders – usually including supergreens like wheatgrass, spirulina, chlorella, dandelion greens, barley grass, and pea and broccoli sprouts - provide protein, chlorophyll, beta-carotene, digestive enzymes, nucleic acids, essential fatty acids, iron, and trace minerals. These all strengthen your body and mind in many ways: toning
and supporting digestion, detoxifying the liver, building red blood cells and boosting energy, as well as countering cellular inflammation. Barley grass offers the free radical-fighting enzyme superoxide dismutase, while spirulina is particularly important for anyone following a vegan or vegetarian diet, as it is a good plant-based source of vitamin B12. Aged Garlic A must-have for a heart-smart diet, garlic actively lowers the risk of stroke and heart disease in a number of important ways: it inhibits platelet aggregation and therefore reduces the clotting tendency of the blood, boosts circulation, cuts levels of LDL (‘bad’) cholesterol, decreases homocysteine levels and increases nitric acid formation, which supports and strengthens the muscles surrounding blood
vessels. As well as including plenty of fresh garlic in your cooking, check out aged garlic supplements, which are a concentrated type of garlic that has been shown to thin the blood and lower blood pressure. Research suggests aged garlic supplements may also enhance immune cell function and help reduce the severity of colds and flu.
Legumes Ah, lentils, chickpeas and kidney beans, how do we love thee? Let us count the ways. Legumes support immunity and provide an excellent source of fibre, which balances blood sugar and prevents hypoglycaemic spikes, keeps blood pressure in check and lowers total cholesterol and triglycerides, as well as protein for a vegan- or vegetarian-friendly diet. Leafy Greens It is easy being green – and it’s a quick and tasty way to up your immune power. Our favourites include spinach, which can reduce blood pressure by up to a quarter, thanks to its potassium content, along with kale, watercress, Swiss chard, bok choy and microgreens like broccoli sprouts. All leafy greens support immune health by ensuring the body has ample supplies of antioxidants, fibre, iron, magnesium and calcium, which all work together to support optimal brain, nerve, cardiovascular and digestive function, as well as strengthen bones and counter stress.
Sea Vegetables Dulse, kelp, hijiki, agar agar and nori are just a few of the dozens of different types of
sea vegetables, which all convey similar immune-enhancing benefits. Of particular importance is their iodine content, which is essential for the health of the central nervous system and thyroid function, along with a
rich variety of fatigue-fighting nutrients and trace minerals. Sea vegetables boost immune system function, speed detoxification and the removal of heavy metals and environmental toxins from the body, thanks to their phytochemicals and chlorophyll content. The Crucifers Researchers have been singing the praises of the Brassicaceae, or cruciferous family of vegetables, for decades. Broccoli, Brussels sprouts, cauliflower, cabbage and kale are five of the biggest stars for immune health and overall fitness, bestowing positive effects on cardiovascular, digestive, respiratory and nervous health, as well as speeding up elimination of waste. The crucifers
are all a source of phytochemical indoles which support liver and gall bladder health, as well as fight free radicals, lower cholesterol and provide antibacterial and antimicrobial effects. Yoghurt Protein-packed yoghurt and various other fermented foods such as kefir, miso, sauerkraut, kombucha, and kimchi contain live bacteria that offer remarkable immunity- boosting benefits. These minuscule microorganisms adhere to the mucosal linings of the digestive system, impeding the growth of harmful bacteria and pathogens, including Salmonella and Listeria. Consuming yoghurt on a daily basis leads to better digestion, reduced cholesterol and homocysteine levels, as well as less digestive discomforts like bloating, gas, and inflammation. Echinacea (Echinacea purpurea) historically used by native Americans to treat wounds and snakebites, has garnered attention due to its numerous immune health benefits and infection-fighting properties, as supported by an impressive body of research. Whether used as a preventative measure or as a treatment for upper-respiratory tract infections, colds, or flu, echinacea has been shown to effectively reduce the severity and duration of these ailments.
Olive Leaf Extract (Olea europaea) This potent antioxidant contains oleuropein, a nutrient which eliminates free radicals and prevents cell damage, reduces inflammation and boosts immunity, along with reducing the
risk of cardiovascular disease. Olive leaf extract is highly antimicrobial, inhibiting the growth of many pathogenic microorganisms.
Andrographis (Andrographis paniculata) This herb possesses valuable immunostimulant properties, acting as an antibacterial, antimicrobial and anti-inflammatory agent in the body. Long used in Ayurveda, the traditional medical system of India, modern research has validated the use of andrographis in treating colds and flu, lowering fever, managing inflammation, reducing osteoarthritis-caused pain, swelling and stiffness, improving cartilage production and helping with allergies.
Selenium This trace mineral is a high-potency antioxidant, helping to protect cells from the free radicals which cause heart disease, stroke, mental decline and premature ageing. Selenium is a precursor to glutathione peroxide, which improves immune system function in the body naturally; it also plays an important role in thyroid health and the metabolism.
Zinc , a powerful mineral, plays a crucial role in enhancing the immune system. However, vegans and vegetarians may face a shortage of this mineral as its primary sources are usually derived from meat, such as beef liver and oysters. Fortunately, zinc can also be found in resonable quantities in mushrooms, whole grains, nuts, peas, and sea vegetables.
Vitamin D Low levels of vitamin D have been associated with compromised immune function, osteoporosis, arthritis, inflammatory bowel disease, chronic muscle and joint pain, seasonal affective disorder, and hypertension. Studies suggest that individuals who maintain optimal blood levels of vitamin D experience better bone and tooth health, improved calcium retention, and less pain and depression. Foods rich in vitamin D include oily fish (such as salmon, sardines, and tuna), egg yolks, beef liver, fortified milk, and mushrooms.
Get your zzzs Once upon a time, we rose and slept with the rhythms of the sun, and we are still genetically programmed to do so, requiring around eight hours of sleep a night. However, in our modern world with its artificial lights and screens, sleep deprivation is rampant. Inadequate sleep is linked to multiple health disorders, including brain performance, and it is also known to weaken the immune system and reduce resistance to infection.
Water works Drinking plenty of water helps every system in the body, including the immune system, to operate at its best. At least eight glasses a day are necessary to ensure the efficient elimination of waste products and toxins, including bacteria and viruses, and the correct flow of lymphatic fluid, which carries infection-fighting lymphocytes all around the body. Adequate water intake also helps body temperature regulation, metabolism, digestion and the distribution of nutrients to all the cells.
Sex Snuggling up with your significant other is not just a fun and lovely thing to share – studies show it is good for your heart and overall health. A satisfying sex life protects against depression by stimulating the release of endorphins, and even reduces your chances of coming down with a cold or flu because sexual intimacy encourages production of immunoglobulin A (IgA), a protein needed by the immune system to defend mucous membranes.
Move it Working up a sweat is a big step towards immune wellness and has been scientifically proven to add years to your life. Not a fan of the gym or team sports? Just a simple daily walk for 30 minutes or so will cut your risk of colon cancer, coronary heart disease, stroke, diabetes and hypertension, halve your risk of obesity, decrease stress, boost mental alertness and kickstart your immune system, all while improving the functioning of the body’s major systems and organs.
EAT WELL
TO BEAT THE BUGS
The Ultimate Power Bo wl
• 125g curly kale, leaves torn • 1-2 teaspoons fresh thyme, minced • 2 bay leaves • 3 tablespoons fresh parsley, chopped • ½ teaspoon chilli flakes • 1.5 litres vegetable stock • sea salt and freshly ground black pepper, to taste • ¼ cup fresh parsley, chopped
Ingredients • ½ cup dried shiitake mushrooms • 1 tablespoon olive oil • 1 brown onion, peeled and chopped • 2 medium carrots, peeled and chopped • 1 stalk celery, chopped • 6 cloves of garlic, peeled and crushed • 1 cup dried barley (or one can chickpeas, rinsed)
Super Shot Ingredients
• 1 tablespoon fresh lemon juice • 1 tablespoon fresh orange juice • 1 teaspoon Cleopatra’s apple cider vinegar • ½ teaspoon Organic Road turmeric powder • ½ teaspoon Organic Road raw honey • ¼ teaspoon grated fresh ginger • ¼ teaspoon crushed fresh garlic • dash each cinnamon and chilli flakes Directions: Combine all ingredients in a shot glass and drink immediately.
Directions: 1. Place mushrooms in a bowl with boiling water to cover; set aside for 30 minutes or until soft, squeeze dry and chop. 2. Meanwhile, heat oil in a large heavy-based saucepan over medium
heat and add onion, carrots, celery and garlic. Stir for 10 minutes, or until softened. 3. Add barley or chickpeas, kale, thyme, bay leaves, parsley and chilli. Reduce heat to low, add stock and simmer for 1-1½ hours. 4. Add mushrooms, heat through and adjust seasonings to taste. 5. Remove bay leaves, and garnish with chopped parsley.
Veggie Moussaka
Directions 1. Cook potatoes in boiling water until softened; reserve cooking water. 2. Mash potatoes with garlic, grated cheese and half the olive oil, season with sea salt and black pepper, and set aside. Put eggplant slices on sheets of paper towel and sprinkle with salt. Set aside for 15 minutes, then rinse and pat dry. 3. Heat remaining olive oil in a medium saucepan over low-medium heat. Add onion, celery, lentils, zucchini, tomatoes, oregano, bay leaves and tomato paste. Reduce heat to low and simmer for 35-40 minutes, or until lentils are spoon-tender. Add a little potato cooking water if required – a lot depends on the lentils you use. 4. Combine crumbled tofu and hijiki in a bowl and set aside. 5. Preheat oven to 180 o C. 6. Grease a baking dish and spoon in a layer of lentil mixture, then a layer of eggplant slices and tofu mixture, and then a layer of potato mixture. Repeat, finishing with a potato layer. 7. Bake for 1-1½ hours, until top is completely golden. Sprinkle with broccoli sprouts, and serve immediately.
Ingredients • 3 large potatoes • 2 garlic cloves, peeled and minced • ¼ cup olive oil • ½ cup grated cheese • 2 medium eggplants, sliced • 1 brown onion, chopped • 2 sticks celery, finely diced • 1 cup green lentils • 2 medium zucchini, thinly sliced lengthwise • 2 cups canned or fresh tomatoes, chopped • 1 tablespoon fresh oregano, stemmed • 2 bay leaves • 2 tablespoons tomato paste • 1 cup tofu, crumbled • ¼ cup hijiki strips, cooked according to packet instructions and chopped finely broccoli sprouts, to serve
Energising Smoothie Ingredients • 1 / 2 cup silken tofu, cubed • 1 carrot, peeled and chopped • 1 / 2 cup raspberries • 1 / 4 cup diced Medjool dates • 1 teaspoon lime juice • 1 tablespoon orange juice • 1 / 2 teaspoon fresh grated ginger • 1 teaspoon Organic Road raw honey • 1 / 4 teaspoon Organic Road turmeric • 1 tablespoon Natural Road LSA blend
• 2 / 3 cup plant-based milk of choice – oat, almond or soy Directions: Place all ingredients in a food processor and blend until smooth and creamy.
Super Spinach and Strawberry Salad
Ingredients • 125 g baby spinach leaves, stemmed • 125 g strawberries, hulled and halved • 1 pink grapefruit, peeled and sliced • 125 g watermelon, cubed or balled • 1 small avocado, pitted, peeled and sliced • 1 kiwi fruit, peeled and sliced • 2 shallots, finely sliced • ¼ cup pomegranate seeds Dressing • 1 tablespoon sesame oil • 2 tablespoons tamari • ½ teaspoon Organic Green raw honey • ½ teaspoon grated, peeled fresh ginger • juice of 1 lime • juice of 1 lemon • sea salt and freshly ground black pepper, to taste Directions 1. Combine spinach, strawberries, grapefruit, watermelon, avocado, kiwi fruit and shallots in a bowl and mix gently. 2. Whisk together dressing ingredients, adjust seasonings to taste and toss through salad. 3. Garnish with pomegranate seeds and serve immediately.
Strengthening Latte Ingredients • 1 cup plant-based milk of choice – oat, soy or almond
• 1 green tea bag • 1 cinnamon stick
• ½ teaspoon Organic Road raw honey • 1 teaspoon Organic Road turmeric • I teaspoon Organic Road coconut oil • ½ teaspoon organic vanilla paste • ½ teaspoon powdered ginger • pinch of ground black pepper • 1 teaspoon marine collagen powder • ½ teaspoon grated cacao nibs Directions 1. Pour milk into a small saucepan over low- medium heat, and add green tea, cinnamon, honey, turmeric, coconut oil, vanilla, ginger and pepper. 2. Simmer for 10-15 minutes, whisking all the while. 3. Remove from heat, discard cinnamon stick and tea bag, stir through marine collagen powder and dust with cacao to serve.
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