Five Functional Foods for Wellbeing

Catherine Lawson

While no single food can stop us from beating all the bugs which start to surface in autumn, there are some which can help bolster our immune system to keep them at bay. Often referred to as functional foods, they’re the things we eat which are rich in nutrients and bioactive compounds – properties that promote good health.

It’ll be no surprise that most of these foods are found in the plant world – Mother Nature knows what she’s doing. Fortunately, most are also kitchen staples, which makes it easy for us to include them in as many dishes and drinks as possible. Though loading up on plants in all their forms can significantly improve our wellbeing at any time, there are five foods in particular which deserve a special mention when it comes to boosting our immunity at this time of year.

Garlic
Garlic is the original bug-busting wonder food. Crushed or chopped, it releases a sulphur compound called allicin which has powerful antimicrobial and antiviral properties. These properties support us by boosting the white blood cells which detect and destroy harmful germs. To get the maximum benefit, it’s best to let the crushed/chopped garlic sit for ten minutes so the allicin fully develops – it can then be added to salad dressings, whipped through hummus-style dips or stirred through honey and eaten by the spoonful. It might not make you the person everyone wants to sit beside but it will help you fight off infections.

Mushrooms
Mushrooms are the quiet heroes in the plant world and their benefits are vast. They contain beta-glucans (a special type of dietary fibre) which help stimulate white blood cells, sending them swiftly into action to fight off any germs. They’re also a rich source of vitamin D and selenium, both of which support our immune system and protect our cells from damage when our bodies are under attack. Of all the ways to enjoy them, blending them into a hot, comforting soup has to be one of the best (see the Cream of Chestnut Mushroom and Rice Soup in this edition).

Ginger
Packed with powerful antioxidants, ginger also helps protect our cells from damage caused by harmful germs and can even help prevent the growth of certain bugs, particularly those linked to respiratory illnesses. Together with its anti-inflammatory compounds which help to lower inflammation, ginger is a nutritional powerhouse. It also happens to be one of the most versatile immune boosting foods we have at our disposal; used in soups, curries, cakes and hot herbal infusions it’s an easy one to work into our everyday diets.

Fermented foods
Because nearly 80% of our immunity is based in our gut, boosting gut health is key to wellbeing. Fermented foods are one of the fastest ways to support a healthy gut microbiome because they contain beneficial bacteria which help our microbes diversify and thrive. Including foods such as live yogurt, kimchi, sauerkraut and kefir in our diets is one of the best things we can do to support a healthy immune system.

Turmeric
Turmeric is often referred to as the golden spice, not just because of its colour, but also because of its almost magical anti-inflammatory properties. Curcumin, the active compound in turmeric, helps soothe inflammation while also increasing our body’s natural capacity to fight off infection. It’s a complex compound, however, and needs a touch of black pepper and some dietary fat for effective absorption. Simmered into some full fat milk along with pepper, ginger, cinnamon and honey, it’s the ultimate feel-good bug-busting drink.