SIX FOODS TO boost your immunity
NUTRITIONIST KRIBEN GOVENDER REVEALS HIS TIPS FOR STAYING FIGHTING FIT ALL YEAR ROUND
PAPRIKA
This underrated spice often sits at the back of the cupboard, but it’s time to bring it front and centre. Not only is paprika handy for flavouring wholesome comfort foods like homemade curries and marinades, it also contains vitamin C. “Vitamin C is a key antioxidant which enhances the whole immune system and also optimises the mitochondria, which are the “batteries” that power all the cells in our body,” Govender explains.
SAUERKRAUT
Fermented cabbage, aka sauerkraut, is loaded with vitamin C. “It’s also packed full of probiotics and prebiotics including L plantarum, a probiotic found in fermented vegetables, which a recent study revealed has an antiviral effect against influenza A,” Govender says. “Probiotics are important for a healthy immune system because they provide us with good bacteria that help to support the gut lining, which then supports the immune system.”
OYSTERS
“Oysters might be known as a delicacy we have every once in a while, but they are actually rich in two crucial nutrients that can help to promote and maintain a healthy immune system,” Govender reveals. “They have abundant amounts of zinc, which is commonly known to suppress viruses, and are also high in omega-3 fatty acids, which help promote the general wellbeing of your gut where the majority of your immune system sits.”
COD LIVER OIL
Vitamin A strengthens the lining of the tube systems within our body, such as the gut lining and the lungs, to ensure they can work effectively and support the immune system.” The easiest way to introduce vitamin A into our diets is through cod liver oil. Your body can also make vitamin A using provitamin A, a compound that is found in plant sources like carrots, leafy greens and rockmelon.
HIGH FIBRE FRUIT AND VEGETABLES
Govender says it’s not just important to eat lots of dietary fibre, but to include different types of fibre. “Different fibres work in different ways and provide their own health benefits,” he explains. “Eating a variety of fibre, including resistant starch, can help to improve gut health and provide that vital support for our immune systems. Some good sources of fibre and resistant starch include wholegrain cereals, lentils, chickpeas, nuts and baked beans.”
KEFIR
Pronounced “keh-feer”, milk kefir is an anti-inflammatory as well as a natural immunity booster. “It has over three times the amount of probiotics that yogurt has, and is filled with vitamins B and K, which are vital to a healthy immune system,” Govender says. Another bonus? “It’s simple and inexpensive to make at home and actually retains significantly more of its health benefits than any store-bought kefir.”
Kriben Govender is a food scientist, registered nutritionist and the founder of Nourishme Organics; visit nourishmeorganics.com.au