Firstly, I want to hope that everyone is staying safe and following the necessary precautions to stay healthy. This pandemic took us by surprise, but we have to try and adapt to these situations to keep our mind and body healthy. I feel like it is also important to stay calm and collected by keeping up to date on Covid-19 by using reliable sources such as the Centre for Disease Control and Prevention (CDC) and the World Health Organisation (WHO) as well as listening to the experts. Keeping sane mentally is linked to your immune system which is why its important to separate fact from fiction.
Our immune system is crucial in keeping healthy by fighting off bacteria and virus'. It is able to identify and destroy these foreign invaders and allows us to go about our daily lives as we encounter germs everywhere we go.
Here are some foods that can boost your immune system function!
Garlic
Garlic is well known for its anti-fungal and anti-microbial properties which boosts the immune system and can help you recover faster when you are sick. It is full of nutrients; high in B6, manganese and selenium.
Ginger & Turmeric
These are a staple in most kitchens around a world. They are great anti-inflammatory herbs which help to strengthen the immune system. Ginger also has anti-bacterial properties which can help you through the winter season. My recommendation: turmeric and ginger shots throughout the year to combat colds and flu.
Fermented Foods
Fermented foods such as kimchi and sauerkraut contain probiotics; live bacteria which can influence and maintain a balance of the gut microbial community.
Kefir/Kombucha
Like fermented foods, drinks like kefir and kombucha are jam packed full of live cultures to enhance your gut microbiota and improve digestive and immune health. The probiotics found in fermented products can prompt your body to produce antibodies, as well as enhancing the function of your immune cells.
Manuka Honey
There are two main active compounds in manuka honey. Hydrogen peroxide a great antiseptic, occurring naturally in manuka honey a well as Methylglyoxal; an antibiotic found in low concentrations in most honeys but is present in potent concentrations in manuka honey. It is also considered a great antioxidant which can both prevent and protect the body from damage, keeping you stronger and healthier. My recommendation is one spoonful a day.
Mushrooms
The polysaccharides are one of the most active components of mushrooms, they contain a type of polysaccharide called Beta-glucans which are known to strengthen the immune response of the body’s immune system. Also, proven to regulate the immune system and when it is taken regularly, it can restore the body to its natural state, enabling all organs to function normally.
Selenium
Selenium is a mineral found in garlic, sardines and brazil nuts, among other foods which is great immune booster that can help protect the body from bacterial and fungal infections.
Vitamin C
Vitamin C is a powerful antioxidant! This is the vitamin that most people know to reach out for in times of low immunity to give them a boost. The obvious ones to go for would be the citrus fruits, however peppers, broccoli, guavas and strawberries are all great sources of vitamin C which can be incorporated in our daily meals.
Camu Camu is a fruit, native to the Amazonian rainforest and is known to have one of the highest contents of natural vitamin C.
Vitamin A
Grab anything with a bright orange colour; foods such as carrots, squash, pumpkin and sweet potato. These all contain carotenoids; antioxidants which helps to strengthen the immune system.
Zinc
Zinc is involved in the reactions and cells of the immune system which makes it important for it to function efficiently. Zinc can help slow down the virus from spreading due to its antimicrobial properties. Sprinkle some hemp seeds into your meals like salads, soups and smoothies to boost your zinc intake.
Here are some foods high in zinc:
Other things you can do to boost immunity
- Consume a diet high in fruit and vegetables
- Maintain a healthy weight
- Sleep well; your body needs to be rested to make sure your health is protected. The recommendation is to get at least 7 hours.
- Reduce stress levels. If you are stressed, you won’t sleep well which will impact your body’s defence mechanisms.
Disclaimer: Bare in mind that having these foods won't keep you from getting sick, but should be part of a healthy and balanced lifestyle.
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