by Dr. Marita Schauch, ND – Tall Tree Integrated, Health Centre –
As we head into fall, and back to school, there’s a lot of thought that goes into keeping us healthy. When it comes to food, we’re coming out of an abundant summer season and may be thinking … well, now what?
Here are some top foods to incorporate into your family’s diet to best support your overall health through the cold and flu season!
Garlic. In addition to being delicious, garlic can help support your immune system, reduce blood pressure and cholesterol levels. Cook with garlic – it goes in pretty much anything. Or, if you’re brave you can also juice it.
Greens. Your mother wasn’t kidding when she said to eat your greens – they’re rich in nutrients, fibre and vitamins. Eating your greens also comes with a lower risk of obesity, heart disease and high blood pressure. Some of my favourites are kale, spinach, collard greens and chard. Steam them and drizzle with lemon juice, or add to smoothies and salads!
Berries. Berries have a much lower glycemic load than other fruits, which means they don’t spike your blood sugar as much and are packed with vitamins and antioxidants.
Apples. Apples are a great choice this time of year because they are available locally in the fall and winter months. Apples are also highly nutritious and are packed with fibre. An apple a day really does keep the doctor away!
Ginger. Ginger has long been used as a remedy for an upset stomach, but can also help with menstrual cramps, may reduce inflammation and supports the immune system. Try adding fresh ginger to stirfries or teas.
Oregano. Oregano has powerful antioxidant and anti-microbial qualities. Add it to salads, soups, sauces, and more.
Turmeric. Curcumin, the beneficial element found in turmeric, is a potent anti-inflammatory and also has antioxidant properties. Try golden milk if curry isn’t your flavour.
Coconut. Coconut is a source of healthy fats, and lots of vitamins and minerals. It’s also a source of powerful antioxidants and supports stable blood sugar. Coconut can be enjoyed in all of its components; water, milk, oil and fruit. I recommend cooking with coconut oil, and enjoy the hydrating benefits of coconut water. The milk and “cream” are also fantastic dairy substitutes.
Get creative in bringing these power-packed foods into your regular diet!
