HOW FOOD CAN KEEP YOU WELL
The most effective way to boost immunity is to eat foods that help maximise the health of white blood cells – those that fight infections. This means eating a diet that includes plenty of protein, some good-quality carbohydrate, a small amount of unsaturated fats, and plenty of fruit and vegetables.
This immune-boosting plan is full of these valuable nutrients:
PROTEIN: This is a vital component of white blood cells, so you need to eat a diet rich in meat, fish, eggs, cheese, yoghurt and milk. If you follow a plant-based diet, you need quinoa, soy, beans, wholegrains and seeds. For heart health, eat two portions of oily fish a week, such as salmon and mackerel.
CARBOHYDRATES: Needed for energy but should be enjoyed in moderation. Stick to wholegrain varieties of bread, pasta and basmati rice. New potatoes with skins on (higher in fibre) and sweet potatoes are good too.
UNSATURATED FATS: These are found in a variety of oils including olive, rapeseed, sunflower and safflower oil. They help us absorb fat-soluble vitamins such as vitamin D, which we get from sunshine, and vitamin A, an important antioxidant. You don’t need a lot to contribute to a healthy immune system.
VITAMINS AND MINERALS: We all need these for general health. One important immunity-fighting nutrient is zinc, a mineral that is an important component in enzymes found in white blood cells. Zinc is found in red meat, fish, beans, lentils, tofu, nuts, wholemeal bread and milk. Vitamin C helps fight infection and we can boost our immune system by eating fruit and vegetables every day.
When following any weight-reducing diet, even one as healthy as this one, it makes sense to protect ourselves by taking a multivitamin supplement.
ANTIOXIDANTS: These are compounds in food that protect cells, neutralising damaging free radicals that are thought to play a role in causing heart disease and cancer. Brightly coloured fruit and veg are high in antioxidants, but they are also found in ginger, garlic and onions.
FIBRE: Eating foods with a high fibre content keeps us fuller for longer, which supports weight-loss. It also helps our gut and digestion work efficiently, which enhances health.