AS we head into the slightly cooler months, it is vital to try to maintain a strong immune system; this will help to prevent illnesses and ward off viruses.

Signs of a compromised immune system include colds, flus, frequent and/or lasting infections, viruses (such as chikungunya), chronic fatigue, and lethargy. In addition to getting plenty rest, exercise, fresh fruits and vegetables, and adequate hydration, it is important to include in foods that will enhance health and healing in our diets.

Here are my top seven immune-boosting foods to stock up on, that can easily be added to your meal plan:

1. CAYENNE PEPPER/BIRD PEPPER

*Excellent for circulation

*Aids digestion

*Great for cardiovascular health

*Good for congestion and breaking up mucous

*Helps to ward off sinusitis, colds and sore throats

*Can help to stop bleeding from ulcers

*Good for lungs, kidneys, stomach, and pancreas

*Can help arthritis and rheumatism

Also, a great spice to add to food, or use as a supplement.

2. TURMERIC

*Antioxidant rich (fights free radicals)

*Protects the liver against toxins

*Lowers cholesterol

*Aids circulation

*Great for arthritic conditions

*Highly anti-inflammatory

*Anti-fungal

*Anti-bacterial

*Anti-cancer

Get even more benefits from this super spice by using fresh turmeric root.

3. COCONUT OIL

*Easily digested

*Excellent source of fatty acids

*Forty-eight to 50 per cent of coconut oil’s fatty acids are made of lauric acid. When ingested, lauric acid turns into monolaurin, a substance that is anti-bacterial, anti-viral, anti-fungal, and anti-microbial.

*This healthy saturated fat supports the immune system, thyroid gland and nervous system.

*Good source of B-vitamins

*Boosts metabolism

*Great for the skin

*Lowers risk of diabetes and also protects the body from insulin resistance

*Reduces joint and muscle inflammation

*Protects against cancer and other immune-related diseases

It is excellent for salad dressings, sautéed vegetables and smoothies.

4. GINGER

* Fights inflammation

*Cleanses the colon

* Reduces cramps and spasms

*Stimulates circulation

*Antioxidant properties

*Cleanses the colon

*Effective anti-microbial agent for wounds and sores

*Good for bowel disorders, arthritis, muscle pain, headaches, hot flashes, indigestion, nausea, motion, and morning sickness

It is great as a tea, in juices or seasoning.

5. GARLIC

* Protects the body against infection by enhancing immune function

*Natural antibiotic

*Effective against fungal infections

*Detoxifies the body

*Lowers blood pressure

*Improves circulation

*Lowers cholesterol

*Aids digestion

*Helps to stabilise blood sugar levels

*Good for treating colds, flu, asthma, digestive problems, sinusitis, arthritis, ulcers, wounds, infections, heart disorders, and cancer

Can be used raw, cooked, as a seasoning, a supplement, or in salad dressings.

6. GREEN TEA

*Rich in antioxidants

* Helps protect against cancer

* Lowers cholesterol levels

* Enhances the immune system

*Helps to regulate blood

sugar insulin levels

* Alleviates mental fatigue

* Good for asthma

* Fights tooth decay

* Aids weight loss

To get the most of green tea’s antioxidant benefits, drink it without milk.

7. GREEN, LEAFY VEGETABLES

*Health tonic for the immune system and brain

*Rich in chlorophyll

*Alkalising

*Lowers risk of heart disease and cancer

*Enzyme-rich and easily digested

*Good source of a wide range of vitamins and minerals

*Excellent for the blood

*Cleanses the kidneys

Try any of the following in a salad or green drink: spinach, kale, watercress, arugula, lettuce, parsley, and dandelion greens.

Bena Nakawuki is an internationally trained and certified raw food teacher, wellness coach and editor. She is currently the only certified member of the International Association of Raw Food Coaches and Teachers in Jamaica. She is the owner of The Lotus Line and may be contacted at TheLotusLine@gmail.com, www.facebook.com — The Lotus Line of Natural Health Products and Services, and twitter.com/TheLotusLine.