Immunity boosting foods

In reply to Paddy’s question, a tip-top immune system is essential for good health.

Luckily, it’s proven that the nutrients present in the foods we eat really can help to strengthen the body’s natural defences, give us protection against infection, disease and allergies, and slow down the aging process.

To keep your immune system healthy and in balance, it’s vital to eat the right foods. But what are they? Look for foods that are:

• Rich in vitamins A, B complex, C and E
• High in minerals, including zinc, selenium and calcium
• Contain omega-3 and 6 fatty acids
• Protein rich
• Full of fibre

There are plenty of immunity boosting foods we all know about – oranges, blueberries, tomatoes, cranberries – so here are 5 of my favourites. They may be less well-known but they’re definitely not less effective!

Beetroot

Has long been prized for its medicinal qualities. It’s a useful detoxifier, blood purifier, and is rich in lots of nutrients (folate, iron, manganese, potassium, fibre, and protein) that are crucial for good immunity. Beetroot enhances the production of disease-fighting antibodies and improves the supply of oxygen to cells.

Curly kale

Is bursting with vitamins and phytochemicals that block cancer-causing substances, suppress cancer cell division, stimulate detoxifying and repair enzymes. Curly kale is packed full of B-vitamins, which help your immune system mop-up invader cells, flavanoids, which stimulate immune response, and iron and zinc, which boost immunity.

Lentils

Are a staple in many countries. Rich in B-vitamins, iron and selenium (a powerful antioxidant that helps produce antibodies), they boost the immune system and help maintain healthy blood. Along with all pulses, lentils contain powerful anti-cancer phytochemicals (see my earlier post for the Top ten things you never knew about pulses).

Salmon

Is an excellent source of omega-3 fatty acids, which are crucial to a healthy immune system (they regulate the activity of white blood cells and have anti-inflammatory properties). Salmon is rich in antioxidants and vitamin A, which helps keep the blood and nervous system healthy.

Bio-yoghurt

Live or pro-biotic yoghurt is an immune saviour! One pot of live yoghurt a day helps balance lactobacillus and bifida bacteria in the gut. This prevents “bad” bacteria from taking over, which can happen as a result of stress, bad diet or antibiotics. A healthy gut that’s teeming with “good” bacteria helps the body fight off infections and allows the effective absorption of other immunity-boosting nutrients.

Apart from eating a healthy diet, there are plenty of other lifestyle changes you can make to boost your immunity. Check back later in the week for more info!

All the best.