How to boost your immune system with nutrition

This week I’m sharing tips on your immune system and foods that may help boost it. I share a recipe for nutritious chocolate spreads — chocolate is what I crave as the weather cools and this is a great healthy homemade chocolate spread.

Our immune system is a complex, complex and amazing system. It protects us from viruses, bacteria and other pathogens and tries to invade our bodies on a daily basis.

We all know that the time to return to school and the beginning of winter weather can be challenging for our immune system. What we eat can affect our immunity. And good nutrition allows our body to react quickly to threats.

Various nutrients are needed for the cells of our immune system to function properly.

Here are 10 nutrients, their function, and where you can find them:

1. Vitamin A: It helps keep our nose / throat membranes healthy, these are important lines of defense to prevent bacteria. Foods packed with vitamin A include carrots, sweet potatoes, and spinach.

2. Vitamin C: It is an important antioxidant and helps stimulate the formation of antibodies. It has been shown to reduce the duration and severity of colds. Foods packed with vitamin C include red pepper, strawberries, and broccoli.

3. Vitamin D: Helps stimulate cells in our body to fight infections. We can produce it on the skin after exposure to sunlight and can get it through the diet from foods such as oily fish, eggs, fortified milk, or take it in the form of supplements I can. In Ireland, from October to March, we do not have enough quality or quantity of sunlight to synthesize enough vitamin D for our body to meet our requirements. This means that many of us can benefit from supplements during this period. I always take Vit-D supplements from October to March.

4. Vitamin B6: This vitamin helps to make antibodies that fight the disease. Fish, lean meat and chicken are good sources, but one of the best sources is chickpeas.

5. Iron: Iron deficiency is the most common nutrient deficiency in the world. Anemia reduces the body’s ability to transport oxygen in the blood — which can lead to fatigue and suppression of immune function. Eat iron-rich foods that contain vitamin C and avoid tea and coffee to increase absorption. Foods stuffed with iron include lean meats, leafy vegetables, and beans.

6. Zinc: It is essential for wound healing and has been shown to reduce the incidence of colds and shorten the duration of symptoms in the event of illness. Zinc-stuffed foods include meat, shellfish, dairy products, and chickpeas.

7. Garlic: It has been used as both a food ingredient and a medicine for centuries. It has antibacterial / antiviral properties. Affordable, delicious and easy to incorporate into your diet. Eating garlic can provide a variety of health benefits, including a reduced risk of heart disease and improved gut health.

8. Omega-3 fatty acids: They have anti-inflammatory properties and may help regulate immunity. Foods packed with omega include fish, nuts and vegetable oils.

9. Probiotics and prebiotics: These are essential for gut health, which is essential for immunity. Over 70% of our immune system is in our intestines. When buying a supplement, look for a supplement that contains a wide range of bacteria and at least 3-5 billion CFUs (colony forming units), such as Optibac and Biokult.Foods rich in probiotics include kelp tea, yogurt and other fermented foods

10. Protein: Proteins are part of the body’s defenses and are important components of many of the hormones, enzymes, and antibodies involved in immunity. It is advisable to obtain protein from a variety of different sources, including sauces in each of the main diets. Protein-rich sauces include fish, beans and nuts.

Fitness Tips: NEAT (heat generation of non-motor activity) is an important area to focus on. It can account for 15-50% of your total daily energy expenditure and includes all activities other than planned exercise, such as parking away from the entrance or getting off the bus early. I monitor this daily with a tracker. Aim for 10,000 steps a day, which is not easy!

Wellness tips: Take a look at this week’s diet to see if you’re getting enough of the above nutrients. If not, try making small changes to improve. Or see picking up some supplements / vitamins.

Nutritious chocolate spreads:

With this nutritious homemade chocolate spread recipe, you no longer have to try to ignore your craving for chocolate. I love spreading it on toast and crackers and stirring it in oats.

Preparation time: 20 min

Saab: Make one jar.

material

• 1 cup hazelnut
• 1/2 cup cashew nuts
• 1/2 cup almond
• 8 dates (pits)
• 1/2 tablespoon of cinnamon
• 1/2 tablespoon of raw cacao
• 1 tablespoon coconut oil

Method

Blend the nuts in a food processor for 5 minutes until they are almost completely decomposed.

Add the rest of the ingredients and blend for 15 minutes until completely smooth. You need to stop from time to time to scrape the edges.

Store in a closed container in a cool and dark place.