Expert recommends these three foods to boost immune system this winter

An expert has recommended three foods to boost the immune system during the winter as the body comes under threat from the annual variety of virological challenges.

Nutritional therapist at Natural Nourishment Phoebe Liebling has suggested raw honey, fresh rosemary and fermented foods as substances that can help keep someone health without necessarily resorting to supplements.

As the days get shorter, nights longer, and the temperature falls, thousands of people turn to food supplement such as vitamin D to boost their intake. However, dieticians have said that with the right diet, these supplements may not be needed.

Speaking to Reach PLC about her recommendations Phoebe effused about health benefits three ingredients which can be found in most large supermarkets.

On fresh rosemary, Phoebe explained not only what its health ebenefits were but how it could be incorporated into meals. She said: “Rosemary contains numerous compounds which have strong antibacterial and anti-viral effects in addition to being anti-inflammatory and a natural decongestant.

“Many will turn to hot lemon and ginger if they are thinking about supporting their immune system but rosemary is actually far more effective! I encourage my clients to add chopped fresh rosemary into their meals, it’s surprisingly brilliant and scrambled eggs and omelettes.”

A common accoutrement to hot lemon and ginger tea is the addition of honey and it is raw honey that Phoebe specifically suggests to add as it is a “naturally antibacterial and antiviral so can be wonderfully protective against things like respiratory viruses”.

She added: “It also contains probiotic bacteria vital for immune function and act as a natural demulcent, coating the throat and providing relief from irritation if someone has a sore throat.”

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Phoebe’s final recommendation was not one specific source of sustenance but a group of foods known as fermented foods that have been known to help support the gut. On fermented foods, Phoebe ruminated: “These are excellent for supporting immunity as they are rich in probiotic bacteria and other bioactive compounds that enhance overall health.

“Probiotic bacteria will directly impact the gut in a positive way, but they also have the ability to stimulate the production of immune cells which help to fight infection.

“Fermented foods can also be valuable in supporting the absorption of other nutrients from foods consumed with them, and more nutrient absorption means more robust and resilient health.

“They can also be incredibly valuable if we do fall ill as they help to break up mucus relieving symptoms such as blocked noses/sinuses, chesty coughs and congestion related headaches.”

Examples of fermented foods include kimchi, kefir, yoghurt, and sauerkraut alongside lacto fermented vegetables.