In light of the current coronavirus pandemic and with flu season just around the corner there has never been a more important time to support your immune system.
Our immune system needs key nutrients to function at its best and fend off pathogens like viruses. These nutrients include Zinc, Vitamin C & Antioxidants, Iron, and Ferments. Eat an abundance of the following foods (all on the Approved Food List) as often as possible to boost your body’s stores of these nutrients and give it the best fighting chance:
Zinc: Red Meats, Crab, Chicken, Chickpeas, Eggs, & Spinach (+ Cashews, Almonds, Tahini, Sesame seeds, and Sunflower seeds for those on Maintenance)
Vitamin C & Antioxidants: Red Capsicum, Oranges, Strawberries, Blueberries, Lemons, Limes, Papaya, Pecans, Sunflower Seeds, Walnuts, Apricots, Dried Apple, Clove, Cinnamon, & Mint (+ Pecans, Sunflower seeds, Walnuts, and Apricots for those on Maintenance)
Iron: Red Meats, Lentils, Spinach, Chickpeas, Eggs, & Parsley (+ Pumpkin seeds, Watercress, and Silver beet for those on Maintenance)
Ferments: Kombucha, Sauerkraut, Tempeh (+ Kefir and Kimchi for those on Maintenance)
But there’s more than just diet when it comes to immunity. Our lifestyle matters too! Stress, exercise, sun exposure, and rest all impact our immune system.
Reduce your stress – Cortisol depletes the immune system by causing extensive inflammation. Try Meditation, Mindful thinking, Breath work, Get out into nature, and eat plenty of Anti-inflammatory foods such as; Turmeric, cinnamon, garlic, ginger, chickpeas, blueberries, oranges, raspberries, strawberries, beetroot, broccoli/broccolini, Brussels sprouts, capsicum, cauliflower, celery, kale, tomatoes, and cabbage.
Get some sun – Vitamin D can regulate our immune system and help it adapt to fend off future attacks. Your body makes vitamin D from the sun’s rays so there’s no better way to get your vitamin D. 10 minutes in the sun a day is all you need.
Stay active – Regular, light exercise reduces inflammation, flushes bacteria from the lungs and airways, and helps the development of our front line immune-busting defence, white blood cells.
So let’s do all we can to boost our immune system in this crazy time, not only with our diet but also with our lifestyle. If you have low levels or deficiencies in any of these key nutrients, please also get in contact with our Nutritionist for supplement recommendations.
Stay safe everyone