Vitamin D. This vitamin enhances the immune system’s ability to recognise pathogens and initiate a response against them – in particular,  influenza (which causes the flu), tuberculosis and respiratory tract infections. The main natural source of vitamin D is sunlight, and as our sun exposure becomes very limited during winter, it is essential to supplement vitamin D to prevent deficiencies and boost immunity.

Vitamin C. Vitamin C improves the function of immune cells and can decrease the duration of infection.

Vitamin A. This is crucial for strengthening the gut lining which acts as a barrier against pathogens. It can also boost the activity of immune cells.

Zinc. Zinc is important for enhancing the activity of immune cells.

Antioxidants. These are molecules that prevent damage to the cells and tissues and reduce inflammation. These include different plant chemicals (flavonoids) found in berries, as well as rutin and hesperidin that are naturally found in citrus fruit.

Beta Glucans. These are natural sugars found in oats & certain types of mushrooms. They can activate the immune cells and reduce the symptoms and duration of respiratory tract infections in children and the elderly.

Use organic chicken carcass or beef bones, add a mixture of vegetables such as carrots, leeks, onions and herbs. Cover with water and gently simmer for a few hours. Strain and drink the broth daily. See previous recipe reel in the Earth Element

If you have a low appetite, fresh vegetable soups or juices can be a great source of nutrients and antioxidants. Do consider the temperature of the juices, though. Ideally, avoid ice cold drinks in the autumn/winter as s can damage your stomach earth (stomach and spleen)

Sauerkraut, kimchi, miso, natural yoghurt, kefir and kombucha.

Garlic, ginger, turmeric, sage, coconut oil, freshly squeezed lemon juice with warm water and honey (locally sourced and raw if possible).

Oily fish such as sardines, mackerel and wild salmon, seeds such as flax, chia, and hemp seeds.

Notice how bright some of our winter staples are. This isn’t just to make your plate look good, it is also because they contain valuable Phyto-nutrients (a colourful range of plant compounds found in fruit and vegetables). Good nutrition used to be just about vitamins, minerals and food groups however with advances in nutritional research, we have started to understand some of the health benefits of including a rainbow of colours on your plate.

These all have wonderful natural bacteria fighting and anti-inflammatory properties which can be so beneficial during the winter months. Garlic is particularly brilliant at helping protect us against colds and can be added to so many dishes.  The finer you chop the garlic the more pungent it becomes.  When garlic cloves are cooked or roasted whole the flavour softens and turns almost sweet however garlic burns very easily and when it does it turns bitter and unpalatable. Onions also have useful anti-inflammatory and immune supporting properties therefore make a great addition to winter dishes. Ginger is very warming and acts as a natural decongestant.  It can also have a soothing effect on digestion & nausea when you have a stomach bug.

Spices are a fantastic source of valuable antioxidants and we feel they are greatly underused in much of today’s cooking. Traditionally spices are used for all manner of conditions, from helping to aid digestion to reducing inflammation and we like to use them wherever we can in our recipes. Don’t be afraid of introducing heat and flavour to your children’s diet – more often than not people are surprised at how they love it and it’s an effective way to help broaden their palette. Chillies are rich in vitamins A & C which are useful immune boosting nutrients. The capsaicin found in chillies also can help to clear congestion from a cold.

Vegetables such as kale, spinach, swiss chard, pak choi etc (all in season over the winter months) are packed with vitamins and minerals and immune boosting antioxidants.  If your child has an aversion to anything green on the plate then it can be helpful to just try adding a small amount to familiar dishes (such as spinach in fish cakes or kale in chicken pie) – even small amounts are better than nothing and you can slowly build up the quantities as tolerance/acceptance improves.  Smoothies, soups and sauces are also a great way of disguising greens as they can be combined with other flavours and textures.

These are a rich source of vitamin C, one of our top immune boosting nutrients. They are also packed with a powerful antioxidant, called lycopene, which plays a protective role within the body.  It is so useful to have a few tins of tomatoes in the cupboard to provide a base for pasta sauces, curries, lasagne, chilli, stews etc.

These provide the ideal freezer food for an immediate nutrient boost. Berries are a fantastic source of immune boosting antioxidants such as vitamin C and the blue, deep red and purple colour of berries are an excellent source of compounds known as flavonoids – these enhance the benefit of Vitamin C. I often put a couple of handfuls of berries in a blender with some natural yoghurt for a delicious instant berry ice cream.

Orange-fleshed vegetables that we associate with winter such as squashes and sweet potatoes are a rich source of vitamin C and beta-carotene (a pre-cursor of vitamin A). They also possess anti-inflammatory properties and provide a perfect addition to comforting stews and curries, giving a lovely sweetness when cooked. They work particularly well with spices too.  Both are delicious simply cut into chunks, sprinkled with cinnamon,  drizzled with coconut oil, and roasted in the oven until caramelized around the edges (approx. 20-30 mins at 200).