My 4 Favourite Winter Superfoods

I don't know about you guys but in practice I see a lot of sick people, and having an already compromised immune system (due to my autoimmune condition) staying on top of my health during Winter is absolutely essential. 

I do take some supplements but for the most part I rely on my food to provide the nutrients and support I need. Now although certain foods hold certain nutrients, it's important to know how to prepare these foods in order to get the medicinal properties from them. Which is what I wanted to cover for you today. 

Myself and Jess are also diving into different ways to boost your immune system this week over on the FWP (Freedom Wellness Podcast) so stay tuned for that episode because we will be giving you more advice on foods, supplements and lifestyle tips.


1 - Garlic.


Garlic has been used for thousands of years in the treatment of illness because of it’s immune-boosting, antibacterial, antiviral, and anti-fungal effects. The Allicin is a powerful antibacterial only present shortly after garlic is crushed and before it is heated.

For medicinal use:

It’s believed consuming between 1 to 2 cloves of crushed garlic daily offers amazing benefits to fight off a nasty cold.  If you think you can handle it, try sucking a clove of garlic like a lozenge. Suck for about 15 minutes to get all the antiviral properties. Alternatively, chop or crush garlic finely and mix with honey.


2 - Fennel.


This licorice tasting amazing vegetable is high in the phytonutrient anethole, which may help boost the immune response. Fennel, like celery is a member of the parsley plant family however compared to its cousins, it contains much higher levels of vitamin C.

For medicinal use:

Fennel can be eaten raw in salads. Cooked in a stir fry. Baked with a roast dinner. But to gain the optimum results (in a medicinal sense) use fennel seeds. You can make a deliciously warming tea by steeping 1.5tsp of fennel seeds in hot water for about 10 minutes. After steeping, strain the seeds and sip the brew.


3 - Ginger.


Ginger is an analgesic (a painkiller) that may relieve the pain associated with a sore throat. It helps flush out toxins from your body and boosts your blood circulation. Being an anti-inflammatory agent, ginger soothes swelling of the tissues and glands present in the throat.

For medicinal use:

Either chop or grate the ginger and steep in hot water for 10 minutes before straining. Add garlic and lemon to the mix to ramp-up antioxidant levels.


4 - Onion.


Onions are high in antioxidants and antimicrobials and are particularly useful when it comes to clearing the sinuses, often blocked with colds. Red onions contain high doses of the antioxidant flavanoid quercetin, which inhibits the production of histamine. So when you’re eating onions, think red.

For medicinal use:

To fight a cold and flu onion is best eaten raw, you can add sliced onions to sandwiches, soups and salads. If plain, raw onion is unappealing; you can thinly slice red onions and cover them in raw honey to take off some of the ‘bite’. Leave the honey-soaked onions in the refrigerator overnight and eat alone or add to a meal.


You'd love to know what your go to Winter foods are. Comment below and let me know. 

S xx

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My initial consultation involves an in-depth look into your history and condition. This will go from up to an hour. It is then followed with a plan on the best way to move forward from a nutritional and lifestyle perspective based on your personal experience.