Boosting Immunity

Is an apple a day enough to keep the doctor away?

Have you been feeling weak recently? With flu season coming in, catching a cold is common. Have you ever thought of the reason behind being the only sick one amongst your friends, the reason why you caught that bug and not them?

"It all depends on the body's immunity. Immunity is affected by many different factors, one of them being diet and lifestyle."

The immune system has an innate behavioral response to protect the body against disease-causing microorganisms, however sometimes it fails and you find yourself fighting a certain disease. Boosting the immune system requires balance and harmony in the body, as it is a system and relies on numerous factors.

VITAMINS AND MINERALS

Food choices are extremely important for immunity and overall health, as they are the building blocks of the human body. The food you ingest determines the strength and efficiency of the systems and responses your body carries out.

Obtaining adequate amounts of the mentioned vitamins and minerals improve overall health and boost immunity. Sourcing them from fresh foods and produce rather than supplements is much more efficient.

The essential vitamins and minerals required for a strong immune system include:

Vitamin A: Essential for healthy growth and development having a major role in the production of connective tissues, a key component of skin. The skin is a crucial organ for the immune system as it covers the entire body thus protects it against bacteria, viruses and other disease causing organisms.

B Vitamins: Crucial for immunity, iron absorption and energy production.

Vitamin C: Strong antioxidant that supports the liver and immune system by boosting livers ability to flush out toxins.

Vitamin D: Regulates hormones and bodily functions. It influences 3,000 of your 25,000 genes therefore plays a crucial role in the immune system.

Vitamin E: Essential for immunity as it contains compounds that protect cells from damage.

Calcium: Essential for healthy teeth and bones.

Zinc: Necessary component for the development of white blood cells, the major component of the immune system.

Magnesium: Helps lower blood pressure and reduce risk of heart attacks and strokes.

How you enhance and boost your immune system depends on the food choices you consume throughout the day and whether they contain adequate amounts of the mentioned essential immunity enhancing nutrients.

Meal ideas:

Breakfast:

Yogurt with oats, sesame seeds and ½ a serving of fruit.

OR Wholegrain toast with labaneh, zeit ou za’tar and raw cucumbers.

These meals are rich in:

B-Vitamins, which are rich in pyridoxine. Pyridoxine is essential for functions carried out by the nervous system. B-Vitamins are also rich in beta-glucan, a fiber that has antioxidant and antimicrobial capabilities. This reduces the risk of cell mutations and diseases.

Calcium: Yogurt and labaneh. Yogurt is also rich in probiotics and active cultures that keep the gut and intestinal tract healthy and free from germs. The essential probiotic is Lactobacillus Reuteri, which stimulates white blood cells thus improves immunity.

Zinc: sesame seeds (also found in za’tar)

Lunch:

Chicken soup with added spices such as onions and garlic:

This meal is rich in:

Cysteine: when chicken is cooked, the amino acid cysteine is released which is thought to block the migration of inflammatory white cells.

Allicin: onions and garlic contain an active ingredient known as allicin that fights bacteria and infection. Studies have suggested those who consumed more than six garlic cloves a weeks had a 50% lower risk of stomach cancer, and 30% lower risk of colorectal cancer.

OR 3- 0z serving of lean beef with mushrooms:

This meal is rich in:

Zinc: Beef.

Vitamin D: Mushrooms are rich in vitamin D, which increase the activity and production of white blood cells, thus strengthening the immune system. For maximum benefits, consume at least ¼ - 1 ounce a few times a day.

Dinner:

Grilled fish with sweet potatoes:

This meal is rich in:

Selenium: Cooked fish contains adequate amounts of selenium. This helps the white blood cells produce cytokine-proteins, which help clear viruses and flus out of the body.

Vitamin A: Sweet Potatoes.

Pouched Eggs over Spinach with Sweet Potatoes

This meal is rich in:

Vitamin E: Eggs contain compounds that protect cells from damage thus reducing risk of mutation and cancer development.

Zinc: Spinach

Vitamin A: Sweet Potatoes

Snacks:

Fruits- black currants, oranges, bananas, berries, watermelon, and grape fruit: rich in antioxidants such as anthocyanins. Anti-oxidants help fight diseases, prevent cell mutations and reduce aging.

Avocados: avocados strongly support adrenal function and immunity as they contain essential fats and amino acids that help balance hormone production. This reduces the risk of mutations thus reduces risk of cancer.

Vegetables - spinach, cabbage, and kale: rich in antioxidants and folate. Folate helps the body produce new cells and repair and replace old and damaged cells. This reduces risk of cell mutations therefore risk of cancer and other diseases.

Almonds: rich in B vitamins and vitamin E which boosts immunity.

Seeds - sesame seeds, pumpkin seeds: rich in zinc and magnesium

Tea: 3- 5 cups a day help boost immunity, this is because black and green tea are rich in the immunity boosting amino acid L-theanine.