Gillian McKeith's Food Bible (123 page)

Action plan

Breathing will be easier if you can break up and dissolve the mucus.

EAT/DRINK

Immune-supportive foods that are rich in antioxidants. These are the tools the immune system uses to deal with invaders and to help repair damage in the body. Fresh fruits and vegetables are powerhouses of antioxidants. Eat different-colored fruits and vegetables, as each color represents the presence of a different antioxidant.

Essential fats, as they have an anti-inflammatory effect. They are found in oily fish such as mackerel, sardines, salmon, trout, and herring, as well as nuts and seeds.

Hemp seeds, flax seeds, sunflower and pumpkin seeds. They contain vitamin E, needed to protect the immune system. Olive oil and avocados are another rich source.

Homemade soups such as chicken or miso broth to help thin out mucus.

Carrots, sweet potatoes, spinach, spring onions, and cantaloupe melon because they contain beta-carotene (pro-vitamin A), vitamins C, E, and the mineral zinc, all of which are needed for the proper functioning of the immune system.

Garlic, for its natural antiviral and antibacterial qualities.

Shiitake mushrooms, to increase the infection and bacteria-fighting cells. A strong immune system is essential to prevent secondary infection.

Vegetable proteins such as beans and lentils.

Water—vital for immune function and healthy lungs. Drink a large glass of warm water 20 to 30 minutes before each meal and drink herbal teas between meals (Rooibos tea is a good substitute for black tea, as it does not contain caffeine but has a tea-like taste).

Sulphur-rich foods such as leeks, brussels sprouts, and cabbage. Sulphur is partially eliminated through the lungs, so this eases the mucus buildup in the bronchial tubes.

AVOID