My clients are wondering how to boost their immunity during these uncertain times.
Good nutrition, gut health and reducing your inflammation are key for good immune health.
One thing we all can do is eat as healthily as possible. The following micronutrients are essential to fight infections – vitamins A, B, C, D, and E, and minerals iron, selenium, and zinc.
How do these nutrients support our immune system? How can we get these nutrients in the foods eat? What is a balance diet?
I always suggest eating wholefoods (fruits and veggies) that are colorful and organic and limit lean meats.
Vitamin A maintains the structure of the cells in the respiratory tract and gut and forms a barrier. It is your body’s first line of defense.
Vitamin A is found in nuts, seeds, amaranth (red or green), oily fish, egg yolks, cheese, tofu and legumes. Dark leafy green vegetables and yellow and orange vegetables like pumpkin and carrots contain beta-carotene which convert to Vitamin A.
B vitamins are important for making the body’s cells function properly. They play a role in converting food into energy, create new blood cells and
increase the production and activity of our “natural killer” cells.
Vitamin B is found in eggs, chickpeas, dark leafy green veggies, salmon, beef, liver, oranges, sweet potatoes, whole grains, bananas, lentils, avocados and almonds.
Vitamin C and E
When your body is fighting an infection, it experiences what’s called oxidative stress. Vitamin C and E help protect our cells from oxidative stress.
Good sources of vitamin C are lemons. Limes, oranges, berries, broccoli, tomatoes and capsicum.
Vitamin E is found in nuts, green leafy vegetables and vegetables oils.
Keeping your immune system strong is one of vitamin D’s most important roles. It directly interacts with the cells responsible for warding off pathogens.
Vitamin D is found in eggs, cheese, mushrooms, fatty fish, liver and foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals.
Iron, zinc, selenium
These minerals are needed for immune cell growth.
Iron helps kill pathogens by increasing the number of free radicals that can destroy them.
Zinc and Selenium are powerful antioxidants that fight oxidative stress and help defend our body from chronic conditions.
Selenium is a powerful antioxidant that fights oxidative stress and helps defend your body from chronic conditions, such as heart disease and cancer
Make your Health a Priority
Our supermarkets are out of certain items at the moment. But try to focus on eating a variety of whole foods from each of the food groups to boost your intake of vitamins and minerals.
Along with diet, you can do other things to stay as healthy as possible in the face of coronavirus.
It is important to improve your lung’s ability to fight infection. I recommend moderate intensity exercise like brisk walking, get enough sleep, practice social distancing and wash your hands with soap regularly.