Health Check 0.1: Immunity
Collage by Aylea Skye, Original Images by Unknown Source and Aylea Skye
‘Let food be thy medicine and medicine be thy food’
Said, Hippocrates. And this is a mantra that’s commonly forfeited in order to cater to our hectic modern lifestyle. Convenience often eclipses nourishment, and instant gratification trumps the accomplished satisfaction of a home-cooked meal, and this is all understandable and perfectly sufficient occasionally. However, neglecting the notion that food can be medicine is a rookie mistake. It’s said that prevention is better than cure and eating a varied, nutritious diet, full of minerals, vitamins and nutrients are one of the finest forms of prevention from ailments and illnesses.
Building a strong immune system has several variables; regular exercise, a good amount of sleep, no smoking and alcohol in moderation, but a nutritious diet is one of the most important factors and we all know this some extent. We reach for oranges, lemon and ginger (or a substitute in the form of dissolvable tablets and teas) during cold and flu season, or red meat and greens when we’re iron deficient, so why not supply your body with nutrient-rich, unprocessed foods habitually and prevent annually, rather than cure seasonally.
Foods That Heal
Virtually every food that is natural, unprocessed and unrefined has nutritional value, however, some foods are abundant in the sustenance that is required to build and support a strong immune system, so we’ve listed a selection below.
Citrus Fruits
Let’s start with the conspicuous. As formerly mentioned citrus fruits are formidable immune boosters as they’re rich in vitamin C which is said to be integral to the production of white blood cells. Our bodies cannot produce vitamin C and so it must be obtained and sourced externally, and therefore it’s important that we have a substantial amount in our diets if we want to ward off viruses and diseases. An orange, clementine, satsuma or grapefruit a day is definitely a good start (even in juice form) and starting the day with a glass of lemon water, or adding lemon and lime juice to salads are alternative ways to get more vitamin C in your diet.
Garlic and Ginger
A pair of no brainers, garlic and ginger do not share homogenous qualities but are at the base of many dishes and should be in everyone’s fridge and pantry, and in at least one meal a day. Garlic is highly concentrated with compounds that contain sulfur like allicin, that’s rich in antioxidants and reduces inflammation. While ginger contains gingerol, a compound that has exceptional anti-inflammatory and antioxidant properties.
Dark Berries
Once again, antioxidants and anti-inflammatory properties are responsible for the immune-boosting powers of dark berries; blueberries, elderberries, açai berries and blackberries. Blueberries and blackberries are easy to find and can be incorporated into one’s daily diet either as a snack, compote, jam or in smoothies.
Mushrooms
Specifically, button mushrooms possess the vitamin B’s riboflavin and niacin – which are vital to the body’s energy supply – and the mineral selenium – which is crucial to thyroid function and helping the body recover from oxidative stress.
Broccoli, Brussel Sprouts, Okra and Leafy Greens
We all that green vegetables are nothing but good for you, and they are filled with an array of minerals and vitamins to fortify your immune system. Like citrus fruits, they’re an excellent source of vitamin C but also consist of vitamins A, K, C, E, magnesium, folate, fibre and antioxidants that protect the body from free radicals, strengthen the immune system, control blood sugar levels, support heart health and build collagen.
Sweet Potato and Carrots
Rich in beta-carotene – which the body turns into vitamin A – sweet potato and carrots clear the body of free radicals and boost immunity. Sweet potatoes are also rich in fibre, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, vitamin C, manganese, magnesium, and copper, and offers a profusion of health benefits.
Oily Fish and Shellfish
Zinc is integral to a healthy immune system and one of the best food groups to source this in is shellfish. Mussels, prawns and clams are more potently packed in the mineral– though it’s important to remember to not exceed the daily limit for zinc, so a handful of mussels or prawns once or twice a week is enough. Oily fish is rich in omega 3, which reduces inflammation and maintains a healthy heart.
Turmeric
Heralded for years for its anti-inflammatory properties in Ayurvedic diet and medicine, turmeric has high concentrations of curcumin that are antioxidant-rich and said to alleviate a multitude of ailments from the flu to depression.
Honourable Mentions
Fermented Food
Almonds, Cashew and Brazil Nuts
Kiwi, Papaya and Mango
White, Green and Black Tea
Flax and Sunflower Seeds
Supplements
Along with a healthy diet, supplements can bolster the immune system further. They can be supplements of the minerals and vitamins that are lacking in the diet or formulations aimed specifically at the immune system. Here’s a selection of our most-favoured.