Well, I'm writing this on Monday after an absolute corker of a weekend weather-wise here in this corner of SW London, but with the promise of a week of wall to wall grey skies ahead.

And unfortunately, along with the grey skies, I'm also seeing a few colds, sniffles and coughs coming in, as well as a couple of new corona-virus variants (the gift that keeps on giving!).

So today's email, while brief, includes three top foods to add to your diet to help improve your immune health.

A is for Apple

The old saying "an apple a day keeps the doctor away" (followed by: "and throwing assorted fruit at any visitor will keep them from annoying you too") really is true!

Apples contain a virus-blocker called quercetin, mostly found in the peel, and there’s more in red apples than green. 

And a mid-size apple provides you with about 10% of the RDA of vitamin C too. Bonus.

They're also excellently full of fibre, keeping your gut microbiome happy. Since a lot of your body's immune system is driven by the gut, anything you can do to improve your gut health is 👍🏽.

Why not add more apples in your diet by stewing a few slices and adding them to porridge, or pancakes?

I'm a big fan of red apples and eat them any time I feel I need a little sweet hit mid-morning or afternoon.

B is for Brazil Nuts

Brazil nuts aren't just for Christmas! They're a rich source of selenium, which your immune system makes use of at every step. 

You only need 1 or 2 a day to meet your daily selenium needs, and can slice them thinly to garnish soups or bakes. 

Soak them overnight to make them easier to slice and free up more minerals.

They're also rich in magnesium, phosphorus, and other essential vitamins and minerals that support bone health, nerve function, and energy production.

(Sorry if you're allergic..good news, you can still get selenium from the next item on my list 👇🏽)

C is for Chickpeas

Zinc's another essential mineral that your immune system uses, and 150g provides about 1/4 of your daily RDA, as well as good amounts of selenium (11%) and many, many other essential vitamins and minerals.

They're also an excellent source of soluble fibre and protein.

Anyone who knows me, knows that any day when I don't eat hummus has been a wasted day. Eat more hummus!!

Want more on this topic? Check out this blog about gut health and immunity

Well, that's it for today! See you on the mat