Tips for Improved Immunity
Every nutrient plays a crucial role in supporting your immune system. A significant deficiency in any nutrient can increase your susceptibility to illness. Therefore, it's essential to maintain a balanced, nutrient-rich diet and conduct appropriate lab tests to identify any deficiencies. Here are some key principles for eating well:
Mix up your protein sources with meats, fish, shellfish, eggs, and dairy, aiming for a protein-rich third of each meal.
Embrace a "nose-to-tail" approach to eating by incorporating often overlooked parts of animals, such as liver and bone broth.
Diversify your carbohydrates with legumes, whole grains, starchy vegetables, and fruits, if they agree with you, making up to a third of your meal.
Consume a generous amount of vegetables daily, varying their colours with a focus on red, orange, yellow, and green, including dark leafy greens in every meal.
Include digestion-supporting foods like ginger or fermented vegetables in small amounts (teaspoon to tablespoon) with each meal.
Ensure you're getting around 1000 mg of calcium daily, especially if you're not consuming dairy.
Adjust these guidelines as needed to accommodate any allergies or intolerances you may have.
Plants are rich in phytonutrients, natural compounds that protect them from environmental challenges like pests and weather. When we consume plants, these phytonutrients enhance our own immune systems. Different plants contain varying levels of phytonutrients, with those grown in harsh conditions often having more. Including a diverse range of plants in our diet boosts immunity. Some standout immune-supporting plants include:
Garlic and Onions: Rich in sulfur, which aids immune function.
Cruciferous Vegetables (e.g., broccoli, Brussels sprouts): Support immune balance and liver health.
Tea (green, white, black): Contains EGCG, beneficial for immune modulation
Berries and Grapes: Packed with polyphenols like resveratrol, which stabilize immune function.
Carotenoid-Rich Foods (e.g., corn, carrots, tomatoes, seaweed): Convert to vitamin A, essential for immune cells.
Leafy Greens (e.g., kale, spinach): Provide diverse immune benefits.
Asparagus and Avocados: Contain HMB, promoting immune health and muscle renewal.
Coffee: Offers antioxidants and supports immune balance.
Mushrooms (e.g., oyster, cordyceps, reishi): Varied effects on immune function, enhancing overall health.
Including these plant foods in your diet can significantly support your immune system.
Hope you find that information useful,
Get in touch if you want more specific guidance on meal-planning and supplementation and I will be happy to advise.