Nutrition: Eating for better immunity. Part 1
“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison” Ann Wigmore.
There are lots of foods which are great to eat to boost immunity long term and stack up on if you have come down with a cold or flu.
Zinc
This is a very under rated nutrient and is commonly neglected despite being so useful.
So what…?
Zinc is responsible for over 300 chemical reactions in the body and is also an antioxidant which helps to protect the cells against damage. Unfortunately Aussie soil is low in minerals, so the vegies grown in the soil have less of these nutrients as well, which is why 3/4 Australians are not getting enough zinc.
How do i know?
Signs of deficiency are a lowered immune system or constantly getting ill. The kicker is that falling ill uses up zinc so your levels will just get lower and lower… Poor condition of the skin and nails, excessive hair loss, poor appetite and white lines on the nails are symptoms of low zinc levels. It is an important factor in healing wounds, collagen production and assists with strong nails and hair.
What do i do?
High zinc foods are:
Meats: oysters, prawns, crab, lobster, liver, lamb and beef.
Nuts, seeds and grains: pumpkin seeds or pepitas, sesame seeds (not the oil), most nuts like peanuts, cashews, pecans, walnuts, pine nuts, brazil nuts, almonds, wheat germ, oats.
Beans, legumes and peas: like chick peas, green peas, soy beans, lima beans and kidney beans.
Other miscellaneous things are: ginger, cocoa and dark chocolate.
Add nuts to the top of muffins to increase their nutrient content. Try them with these juicer pulp muffins.
Want a tasty sweet snack with peanuts, oats and chocolate?
Beef is tasty on its own but you can be inspired by middle eastern cuisine and make a starter of hummus and finish it up with a spiced beef stew.
Probiotics and prebiotics
Fermented foods contain these good bacteria which reside in the gut where 70-80% of your immune system is thought to be.
So what…?
Probiotics are difficult to add to the diet in large quantities so supplementation may be necessary to get the full benefit for immune system defense. Good gut health starts with the probiotics and stays with the prebiotics.
How do i know?
Feeling bloated all the time and not just after meals, just been through a course of antibiotics and having poor digestion or flatulence can be indicators.
What do i do?
Foods containing probiotics: Buttermilk, soymilk, yogurt, cheese, miso and sauerkraut.
Foods containing prebiotics: Beans and legumes, oats, honey, fruit and vegetables.
Start the day with a tub of yogurt, porridge made with soymilk sweetened with honey or some buttermilk pancakes and top it off with some fruit.
If you have an Indian curry, finish off with the traditional yogurt drink lassi they usually serve this with fruit or honey too.
- Dig in!
More tasty recipes!
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