FITNESS
W L W L
HOW TO BOOST YOUR IMMUNE SYSTEM NATURALLY
By Charlotte Forde
We may be staying at home , but with temperatures dropping as low as -22 degrees and this month reported to be one of the coldest February ' s in 25 years , our immune defences can still be weakened in the cold weather . With social distancing and enhanced cleaning measures in place , we have been less exposed to bacteria from the contact that we would normally have with others which could also make us more susceptible to getting ill . However , there are plenty of ways in which we can boost our immune system and while eating certain foods won ’ t necessarily protect us from catching viruses , they can certainly improve our overall general health and aid our recovery naturally as part of a healthy lifestyle .
Citrus fruits such as oranges , tangerines , lemons , limes and grapefruits play a vital part of our defence against illnesses such as a common cold as they are high in vitamin C . This supports the development of white blood cells which helps strengthen our body ’ s immune system . However , if on medication , it is advised that you seek medical advice before eating grapefruit as it contains an enzyme that may interfere with certain medicines . If you are trying to avoid sugar in fruit then red bell peppers can make a great substitute as they actually contain more vitamin C than citrus fruits , they are also rich in vitamin K1 , E and folate too . It is said that roasting or stir-frying preserves the nutrient content better than when steaming or boiling them .
Sweet Potatoes are one of the healthiest foods in the world ! They include an incredible array of nutrients including vitamins A , C and E which can all boost immunity and by keeping the skins on you ’ ll be adding extra fibre and potassium to your diet . Broccoli is also supercharged with vitamins A , C and E as well as other antioxidants and is another one of the healthiest vegetables that you can eat but the key to getting the most out of its nutritional benefits is to cook it as little as possible or better still , to eat it raw .
Sunflower Seeds are incredibly high in vitamin E which is a powerful antioxidant , it improves immune function by fighting off free radicals that can damage cells and is just as important as vitamin C for immunity . Almonds are also an excellent source of vitamin E and as our body requires fat in order to absorb the vitamin , it makes them the perfect food to boost immunity as they contain both . Other foods high in vitamin E include leafy greens and avocados .
Fermented foods encourage the growth of good bacteria in your gut , as they increase so does your immunity , meaning a higher defence from viral infections . Miso and Kefir are just a couple of ingredients that can fight bacteria , reduce inflammation and increase antioxidant activity .
Live Yoghurt such as Greek contain probiotics and vitamin D which can also help keep our gut healthy and protect our immune system . Top Tip - Rather than buying pre-sweetened yoghurt , choose plain and add your own fruits or sweetener like honey .
Legumes like chickpeas , lentils and beans contain high amounts of zinc which is an essential nutrient to help maintain the body ’ s ability to make new cells and enzymes , increase the speed of healing muscles and wounds and process carbohydrate , fat and protein in food . A lack of zinc can make a person more susceptible to disease and illness .
Garlic has long enjoyed a reputation as a superfood for medicinal purposes . It includes vitamins B6 and C and has not only been said to prevent certain illnesses but also speed up the recovery process . Ginger has also historically been linked to medicinal benefits as it has antioxidant and anti-inflammatory properties and it is well known for reducing nausea . Both spices can be really versatile and be added to curries , stews and stir frys as well as hot teas . They should be enjoyed fresh for the full benefits . There are many different species of fungi that have been identified with medicinal properties , many having antiviral , antimicrobial or anti-inflammatory qualities . Mushrooms contain several key immune boosting nutrients making them a staple ingredient on my list , as are most berries . Blackberries , blueberries , raspberries , elderberries and cherries are all rich in flavonoids which are powerful antioxidants and play an essential role in the immune defence system .
All of the above named foods include but are not limited to known ingredients that can strengthen our immune systems due to the vitamins and other properties that they can contain . They are all accessible and should be enjoyed as part of a balanced diet to be effective . If none of these ingredients are for you , there are other ways in which you can strengthen your immune system by adopting certain habits in your everyday lifestyle : -
• Avoid smoking and excessive amounts of alcohol .
• Exercise regularly .
• Get at least 7 hours of sleep each night .
• Minimize stressful situations .
• Maintain a healthy weight .
• Practice good personal hygiene .
It is important that if you are concerned about your health or have any underlying health conditions , you should seek medical advice before making any major changes to your diet or lifestyle . wirrallife . com 77