MEDICAL MATTERS: FIGHT HOW TO BOOST YOUR IMMUNE SYSTEM
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The immune system is an operating system which protects our body against disease. When functioning properly, it successfully identifies and attacks a variety of threats, including viruses and bacteria. So how can we effectively sup- port our immune system in doing its job in the fight against Covid-19? Well, we can give it the best possible chance by eating the right foods to boost our immunity. This alone will not guaran- tee staving off the virus, but combined with a healthy lifestyle, it will give our body the best chance of beating it early and not becoming severely sick. The following guidance shows the best foods to eat and lifestyle changes to adopt in order to effectively fend off the threat of coronavirus.
IMMUNE SYSTEM
Older people and those with underlying con- ditions are known to be at most risk of complications from Covid-19 because of their compromised immune systems.
The immune system relies on white blood cells that produce antibodies to combat viruses like Covid-19. Foods rich in antioxi- dants such as fruits, vegetables and oily fish help increase the activity of white blood cells.
HEALTHY WEIGHT
Maintaining a healthy weight can give people a greater chance of beating coronavirus. This is because the immune systems of overweight people are constantly trying to repair the dam- age that inflammation - caused by overeating - causes to cells. Using all its energy fending off inflammation means the body’s defence sys- tem has few resources left to defend against a new infection such as Covid-19.
EAT FOR IMMUNITY
The bad news is that there is no magic pill or miracle broth that will ‘boost’ our immunity against coronavirus overnight. The good news is that there are many ways we can give our immune system the best possible chance of operating at its optimum level.
The best way to ‘eat for immunity’ is to eat a balanced diet and ensure you get plenty of good fats, fibre, healthy (not refined) carbohydrates, diverse protein sources, vitamins and nutrients.
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Vitamin B6 is needed to absorb vitamin B12 and to make red blood cells and cells of the immune system. It can be found in: • pork • fish
• chicken and turkey • wholegrain cereals
• eggs • soya beans and peanuts
VITAMIN C Vitamin C has an essential role in normal immune function and is an antioxidant. It is found most richly in: • fruit such as kiwi fruit, strawberries, oranges, papaya and guava
FATS The most beneficial fats are polyunsaturated and monounsaturated fats which will help lower your bad cholesterol and reduce your risk of heart disease and stroke. They are found in: • olive oils • oily fish
• avocados • seeds and nuts
• omega-3 & omega-6, essential fatty acids - needed for brain function and cell growth
FIBRE Fibre provides great food for all the friendly micro-organisms living in the gut within the body’s microbiome. It helps to maintain a healthy weight and lowers your risk of dia- betes, heart disease and some cancers.
A diverse microbiome strengthens immunity.
Fibre can be found in: • wholegrain breakfast cereals and bread, wholewheat pasta, oats, barley and rye • fruit and vegetables - potatoes with skin • nuts, seeds and legumes
VITAMINS AND MINERALS
Your immune system is boosted by having plenty of vitamins A, B6, B12, C and D and having plenty of zinc, iron and selenium.
VITAMIN A Vitamin A plays a critical role in enhancing immune function. It is found in: • cod liver oil • eggs • dark green leafy vegetables • orange and yellow fruits and vegetables
VITAMIN B Vitamins B12 and B6, have an important role in the immune system. A deficiency in them can inhibit the body’s ability to make antibodies to fight off infection.
Vitamin B12 is naturally found in: • liver and kidneys, especially lamb • beef • eggs • milk and dairy products • sardines, tuna, trout and salmon
VITAMIN E Vitamin E is a powerful antioxident crucial in maintaining a healthy immune system and is found in:
• nuts - almonds, hazelnuts and peanuts • seeds such as sunflower seeds • vegetable oils • avocados • green leafy vegetables
ZINC / IRON / SELENIUM Needed for maintaining a strong, healthy immune system.
Iron is found in: • liver • meat • nuts • legumes • whole grains • dried fruit • iron-fortified breakfast cereals
Zinc is found in: • shellfish • meat • dairy • legumes
• nuts and seeds • whole grains
Selenium is found in: • nuts - esp Brazil nuts • mushrooms • meat
• fish • eggs • cottage cheese • sunflower seeds
GARLIC Garlic contains compounds that enhance immune system function and help fight germs. Studies have shown that garlic reduces the risk of becoming sick as well as the length of
MAY 2020
• vegetables such as broccoli, sprouts, cauliflower, kale, red and green peppers
VITAMIN D Vitamin D facilitates normal immune system function and improves resistance against certain diseases. A deficiency in it can lead to susceptibility to infections.
Vitamin D is produced when the body is exposed to sunlight. It is also found in: • fatty fish: salmon, mackerel, sardines • cod liver oil • canned tuna • egg yolks
• mushrooms
However, for most of the population, a dose of vitamin D in the form of a supplement is required over the winter months.
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