Keep your immune system fighting fit with our pointers on nutrition and healthy eating.
Advice to take control of your immune health and resist those winter bugs is rife for the new year. Alongside plenty of exercise and just enough sleep, eating a little better each day is a first and easy step to optimising your immune system and enhancing your lifestyle. Check out a hands-on workshop at Didsbury’s Food Sorcery Cookery School to help you on your way.
Food for thought
A healthy diet high in fruit and vegetables should provide you with all the micronutrients you need to play their own part in the immune system and make a positive impact on your health.
No matter if they are fresh, frozen, canned, dried, or juiced, all types of fruit and veg count towards your micronutrient intake. Measuring these portions of fruit or vegetables is best done in handfuls – the bigger you are, the more handfuls you need!
Prepare your own food and avoid processed meals when possible so you know exactly what’s going in your dinner. Planning your own menu in advance not only helps to save money and avoid throwing out of date food in the bin, but also gets you round to eating a lot quicker when you already decide what to have each day of the week.
Gut feeling
While bacteria are often talked about negatively, the community of bacteria living on our skin and in our body is vital for our immune system, central nervous system, and glucose metabolism.
Eating a wide range of foods helps to introduce diverse bacteria to the gut for it thrive, including fermented foods such as natural yogurt, sauerkraut and kefir, and wholegrains such as whole oats and brown rice.
Replacing processed sugary snacks with some that are naturally sweet will also support your gut health, such as natural yogurt or kefir with a few spoonfuls of fruit.
Mix it up
Getting experimental in the kitchen helps to increase the variety in your diet with a diverse range of foods to take that positive effect on your immunity. Slow cookers
are great solution to get started in a busy household, where each member of the family can be fed at different times. Simple meals like a slow-cooked chilli contains just the right portion of beans and other pulses which count towards your five-a-day.
The Supporting Natural Immunity workshop takes place at Didsbury’s Food Sorcery Cookery School on 28th January.
To find out more and sign up, visit Healthybe.co.uk/workshops-events
Get the most out of some essential micronutrients needed for a healthy immune system:
Vitamin C
The go-to choice after you catch a cold, vitamin C helps increase the production of white blood cells which are key to fighting infections. The variety of citrus fruits containing vitamin C, including grapefruit oranges, and lemons, make this an easy addition to any meal.
Selenium
Helping to regulate and maintain the immune system, selenium is also widely thought to potentially combat viral infections including swine flu. Sunflower and sesame seeds are incredibly high in selenium, along with brazil nuts, cashews, and eggs.
Zinc
Playing a key role in skin health and cell growth, zinc can also protect against acne, inflammation, and other common skin conditions. The essential nutrient is found in a variety of plant and animal foods, particular rye and wholemeal flours, bran, and red meat.
Folate
This naturally occurring form of vitamin B9 helps the body make healthy red blood cells with some research suggesting that it might even reduce the risk of various cancers. High doses of folate are found in spinach, asparagus, and beetroot, along with fruits including blackberries and strawberries.
Copper
Copper is an essential nutrient helping to maintain healthy bones, nerves, and immune function, and may also help prevent cardiovascular disease and osteoporosis. It can be found in dried fruits like apricots and sultanas, alongside venison, sardines, and red kidney beans.