23 Dec Top Immune Boosting Foods & Healing Raw Bars

The immune system

The immune system is there to combat and protect us from invading pathogens and viruses. It supports our fullest potential of well-being. So, we need to support our immune system in any way that we can in its job of supporting us. To do this effectively, we need to take a complete 360-degree, holistic and integrative approach where we look at all of the aspects & facets of our lives. From the food we eat, our relationships, the stressors in our life, our daily routines and the rhythms and places where there is more balance or imbalance. Why? Because every aspect of our lives impacts our health in one way or another.

Top Picks of Everyday Foods to Help Immunity: 

• Olive Oil: Olive oil is an excellent source of antioxidants. It neutralises free radicals and tells the body on a genetic level to produce more natural antioxidants.

• Brussel sprouts:They are incredibly high in vitamin C.

• Kale & other leafy greens: Packed with vitamin C and minerals. Leafy greens are a true powerhouse source of supporting immunity.

• Bell peppers: They are incredibly high in vitamin C and a range of other vitamins, minerals & antioxidants.

• Kimchi & Sauerkraut: 60-80% of our immune cells are in our gut, meaning that healthy gut = healthy immune system. Fermented foods like apple cider vinegar, kombucha, krauts and kefirs will help to support immune function. 

• Shellfish & Oily fish: Shellfish is high in Zinc and vitamin D. Vitamin D is what activates the immune cells of the body to be called to work. Zinc keeps inflammation in check, which is essential for optimal immune function.

• Garlic: Garlic is a potent healing force that helps to fight off infection – sulphur compounds in garlic help to neutralise free radicals in the body.

• Ginger: Ginger decreases inflammation & helps fight infection.

• Turmeric: Has anti-inflammatory properties & a range of vitamins & minerals.

• Berries: Help lower inflammation in the body.

• Granadillas: High in iron, vitamin C, beta-cryptoxanthin and alpha-carotene, all of which support immune function.

• Citrus fruit (grapefruit, lemon, orange especially): High in vitamin C among many other vitamins & minerals that help in supporting immunity 

• Green tea: High in compounds called Polyphenols which help to fight off viruses & infections.

• Chamomile tea: Great for supporting immunity by de-stressing the mind & body.

• Sunflower seeds: They help the immune system to manage cell damage & are high in a host of other nutrients which support immune function.

• High-quality dark chocolate: One of the BEST sources of antioxidants on the planet 

• Pecans: The manganese in these nuts is excellent for boosting immunity and has powerful anti-inflammatory properties.

• Macadamias: High in copper, magnesium & manganese.

• Brazil Nuts: High in Selenium (a mineral that boasts powerful antioxidant properties) and a host of other vitamins and minerals that aid in thyroid function, reduce inflammation & improve brain health.

Your healing bar recipe 

Ingredients:

• 1/2 cup desiccated coconut 
• 10 tablespoons of quick-cook oats
• 8 raw brazil nuts 
• 1/4 cup raw honey (maple, agave or sweet molasses can be substituted)
• 3 tablespoons of chopped dark chocolate
• 2-3 teaspoons of tahini
• 6 semi-dried dates
• 1 tablespoon of chia seeds
• 1 teaspoon of cinnamon 
• 1 teaspoon of Maca powder
• 1 teaspoon of Pine pollen 
• 1 teaspoon of Baobab powder
• 1/2 teaspoon of Buchu powder
• 1/4 teaspoon of Pau D’arco or Cats Claw powder
• 1/4 – 1/2 teaspoon of Ashwagandha powder
• 1/2 teaspoon of liquid stevia OR more honey to taste
• Big pinch of mineral salt 

Method: 

1. In a food processor, place the oats, coconut, dates, stevia, salt and powders. Blend until thoroughly mixed & combined. 
2. Add in the honey, tahini, chia seeds, the roughly chopped chocolate chunks and the brazil nuts and pulse/process until a rough dough is formed.
3. Line a small square baking tray or Tupperware with parchment/baking paper, and then press your dough in.
4. Place into the fridge for a couple of hours to firm up (or overnight), and then slice into desired size & TUCK IN!