Eating healthy may boost one’s immune system, says nutritionist Daniel Petre. He tells Stephanie Fsadni one can actually select foods that are loaded with specific immune-boosting nutrients.
A weakened immune system is just what a flu bug needs to attack you. Our body’s defence system is negatively affected by various factors, such as stress, medications and health conditions, but also by poor diets and excessive alcohol.
Eating unhealthily over the Christmas period – taking in more refined sugars and snacks than healthy food – coupled with more alcoholic drinks than usual and lack of sleep and exercise during holidays may explain why one is more prone to catch colds or the flu at this time of year.
“Late nights and an unhealthy diet over the holidays are a perfect recipe for illness in January,” says nutritionist Daniel Petre.
The good thing is that one can help prevent getting sick if one controls his diet – that is, if there is the will!
Petre says that avoiding processed foods, grains and sugar “will go a long way” towards strengthening your immune system, but adds that one can help himself even more by selecting foods that are loaded with specific immune-boosting nutrients.
Late nights and an unhealthy diet over the holidays are a perfect recipe for illness in January
He mentions raw garlic or garlic extract, which increases antioxidant levels and enhances garlic’s immune-boosting powers; vitamin C, which is not only found in oranges but also kiwi, grapefruit, strawberries, broccoli, cabbage and parsley; zinc, which is found in red meat, chicken, fish, dairy foods, legumes and sunflower and pumpkin seeds; and spirulina, a type of sea algae, found in a capsule or tablet form, which can stimulate the immune function as it is rich in nutrients such as iron and selenium which act as powerful antioxidants.
Petre highlights a number of foods, which are rich in important nutrients and minerals.
Grapefruit is packed with vitamin C, making it an “immune-boosting essential”. The red and pink varieties are especially good choices because, as their rosy colour indicates, they are packed with bioflavonoids, which are phytonutrients.
“These naturally-occurring compounds cause beneficial reactions in the body, including an added immunity boost,” points out Petre.
Cauliflower, broccoli, and Brussels sprouts are all cruciferous vegetables, which means they are not only rich in antioxidant vitamins that give an immune system boost, but they also contain choline, a nutrient which keeps one’s cells functioning properly and also helps support a healthy gastrointestinal barrier, keeping bacteria safely confined in the gut.
“Cauliflower, in particular, is a beneficial food to eat when you’re sick because it’s also rich in glutathione, a powerful antioxidant that helps fight off infection,” the nutritionist suggests.
Cinnamon is an antiviral, antifungal and antibacterial machine, so it does more than just boost the immune system – it actually fights the pathogens that cause illness. Cinnamon is extremely versatile, making it easy to add to your healthy diet.
“You can mix it into your coffee grinds for an immunity-fighting brew, add it to tea, sprinkle it on oatmeal, stir it into hot chocolate or dust it on to fresh fruit.”
Mushrooms are also particularly good for their zinc properties.
“When you’re thinking about a healthy diet, mushrooms may not be the first thing to come to mind, but they’re a major source of the immune system-boosting mineral, zinc.
“People who don’t have enough zinc in their diet tend to have fewer white blood cells to help fight off disease, which can lead to a reduced immune response.”
A detox diet is a good way to start off the year on a healthy note.
“The first thing I like to do is return to a high daily water intake, that is two litres/day, which is super-hydrating and works to flush out unwanted toxins and get your system flowing again.”
Try to go to bed early a few nights in a row, giving your body some extra hours’ sleep.
“A good night’s rest is mandatory for healing while eliminating inflammation and toxins in the body,” claims Petre.
Then make sure to return to a lifestyle diet that is very high in vegetables and fruits.
“The more raw, the better, with 80 per cent alkaline foods and 20 per cent acidic. Fresh green juices and smoothies are a good way to ease back into healthy foods, but better still, go 100 per cent raw for a few days. Your body will thank you.”
Doing a minimum of 30 minutes exercise twice a week also has a positive effect on your body.
Some immune-boosting nutrients
Raw garlicCooking garlic can destroy some of its health-promoting compounds, so one can take garlic extract which increases antioxidant levels and is odourless.
Vitamin CExtremely important for boosting immunity. Include plenty of foods high in vitamin C in the diet, including fresh fruits and vegetables, especially citrus fruits, kiwi, strawberries, broccoli, cabbage and parsley.
ZincAn important mineral found in red meat, chicken, fish, dairy foods, eggs, legumes, mushrooms and sunflower and pumpkin seeds.
SpirulinaConsidered a superfood due to its extraordinary health-promoting elements. Spirulina can stimulate immune function; it’s anti-cancerous and rich in nutrients such as iron and selenium which act as powerful antioxidants in the body. Spirulina can be taken in capsule or tablet form (around 5g day, or add a teaspoon of powder to smoothies or juice).