As we sink deep into the winter months and children go back to school it is really important to prepare in advance for the rounds of colds, viruses and chesty coughs that seem to plague the family at this time of year.
signs of poor immunity
- Allergies or Food Sensitivities
- Feeling tired or under the weather a large proportion of the time
- Poor sleep pattern
- Rough edges around the sides of the tongue
- Frequent coughs and colds and use of antibiotics
Here's how to strengthen our defences
- Increase proanthocyanins within your diet - blueberries, cranberries, strawberries and grapes. These superfoods improve immune function and support the benefits of other antioxidants such as Vitamin C and E.
- B Vitamins and Folic Acid - important for antibody production and fighting those nasty infections.
Good sources - eggs, whole grains, avocado, green leafy vegetables, beans, sunflower seeds, nuts and brown rice.
- Vitamin E - a powerful antioxidant to help fight disease. Vitamin E works well with Selenium. Sources - avocado, eggs, nuts and seeds, green leafy vegetables.
- Vitamin A - helps prevents viruses and bacteria from entering our body by improving our skin and the lining of our digestive tract, lungs and cells. Good sources - yellow fruits, tomatoes, carrots, dark green or yellow vegetables, eggs and dairy products.
- Minerals - Selenium, Zinc, Manganese and Copper - these minerals help to boost the immune system.
Sources - nuts, pumpkin and sunflower seeds, fish, mushrooms, whole grains.
- Probiotics - these friendly bacteria help to replenish the gut flora and support the immune system and synthesis of B vitamins - especially recommended after a course of antibiotics. Some drinks and yoghurts containing good bacteria also contain a high proportion of sugar which may alter the health benefits and uptake of the good bacteria.
- Water - it is so important to drink plenty of fluids. Water is essential to avoid dehydration and promote immune system function. Drink 8 tall glasses of water daily.
- Always follow the basic principles of healthy eating - enjoy 3 meals and 2 small snacks daily. Snacks should not be high in sugar but contain either protein or fibrous complex carbohydrates that release glucose slowly into the bloodstream. Select between 5-7 portions of fruit and vegetables. Be selective with pre-prepared foods and read the labels - they often contain high salt, sugar, colourings and preservatives. Always eat lean good quality protein eg. chicken, fish, organic beef, beans and pulses.
