What to add to your diet to fight off a pesky cold

As we head deeper into autumn, it's crucial to pay extra attention to what you eat to ward off those nasty colds. so to stay strong, healthy and resilient during the upcoming months. Here are our Top 5  Foods to boost your immune system this Autumn:


Whole Wheat - for a healthy gut environment


An important way to support your immune system through the colder months is by increasing your fibre intake which can be done by eating more whole wheat. Whole wheat means you eat the entire grain, including the high-in-fibre outer husk. When you eat fibre, it gets broken down by the good bacteria to produce short-chain fatty acids, and they communicate directly with your immune system. After all, 70% of your immune system is in your gut. So, the more fibre you eat, the more short-chain fatty acids you produce, making your gut environment healthier. One of the main foods that your healthy gut bacteria really likes to break down is fibre.

*** You can find fibre in all sorts of foods: from wholegrains and fruit and vegetables to nuts and seeds. Aim for a diverse range of fibre and ensure you have wholegrains with every meal. ***



Turmeric- the inflammation fighter


Whether you’re cooking with it or adding it to a warm beverage or smoothie, Turmeric is one of the most powerful spices on the planet. It can fight inflammation at the cellular level while adding a rich orange color to your favorite fall dishes.

*** We are a big fan of homemade turmeric tea. To make it, just add turmeric and cinnamon to hot water to taste, then add a slice of lemon – you can sweeten it slightly with maple syrup if you want. ***



Butternut squash & pumpkin -

the Vitamin A & C Superstar


Just one cup of cooked butternut squash holds more than 450% of the amount of vitamin A you need for the day. Not only is vitamin A a superstar antioxidant, but it can help to bolster the immune system as well.

** Try our Butternut & Chestnut Soup to feel well prepared for the colder seasons. ***

Pumpkin is packed with vitamin C and A, two very important nutrients for our immune system. Vitamin C acts as a powerful antioxidant helping to ward off illness, and vitamin A works to enhance immune function. One cup of pumpkin contains over 200% of your daily vitamin A requirements.



Juice shots - concentrated freshness


They’re packed with good-for-you ingredients ready to provide a concentrated burst of benefits. Plus it tastes incredibly refreshing. We love the little MONO bottles, which will delight you with maximum taste and maximum nutrients. Whether you consume them as part of a daily diet or simply when you need an energy boost, the variety of shots will make you feel invincible.

*** Our favourite for the Autumn is the REI Organic Juice: The best gift you can give to your immune system right now. It covers 50% of your daily vitamin C needs and tastes incredibly refreshing, fiery and fruity.  ***



Honey - natural cough soother


There’s a reason honey is so soothing when you’re sick. Research has shown that honey has a wide array of vitamins, minerals, amino acids and antioxidants as well as flavonoids and phenolic acids. These act as antioxidants, helping to keep our body more protected from illness and disease. Additionally, honey is also a natural cough soother and energy booster, making it great to pair with other immunity-boosting ingredients like citrus fruits, ginger and green tea.

*** Next time you drink a cup of tea, make sure to spoon in some honey. ***


About Powermeals

Our mission is to make healthy and quality eating easy for everyone. We produce home cooked, ready-made meals and deliver direct to your door in a weekly box.


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