Nutrition for a Healthy Immune System

Our immune systems depend on many nutrients to work effectively in protecting us against infections and cancer. A poor diet high in processed foods, pollution, smoking and stress all deplete the body of the nutrients we need.

Increase:

n Fresh fruits and vegetables, preferably organic and ripe when picked (imported food is unlikely to be ripe and therefore contains less nutrients).

n Berries e.g. blackcurrants & blueberries are a great source of antioxidants and vitamin C.

n Broccoli contains many nutrients that boost the immune system and protect against cancer.

n Carrots and other red/orange vegetables are rich in carotenes that are antioxidant and can form vitamin A that protects the lungs and intestines from infections.

n Fresh seeds and nuts are rich in essential fatty acids, vitamin E, zinc and protein. Keep them in the fridge to prevent the fats going rancid.

n Small oily fish such as sardines, brisling and fresh anchovies are rich in essential fatty acids (EFAs) and are generally unpolluted.

n Extra-virgin olive oil (keep in the fridge or a dark cupboard).

n Wholefoods e.g. brown (whole) rice.

n Sprouted foods e.g. alfalfa, mung bean sprouts and sunflower seed sprouts – they are easy to do yourself (soak overnight, drain, then rinse twice daily for 3-5 days), otherwise can be found at health food stores.

n Garlic is a wonderful antibacterial, antiviral and antifungal. Use raw or add at the end of cooking.

n Culinary herbs and spices e.g. parsley, oregano, turmeric, ginger and cinnamon.

n Shiitake mushrooms are an immune tonic.

Decrease:

n Sugar, especially refined sugar. Use alternatives such as honey, fruit juice concentrates & maple syrup, or small amounts of raw cane or rapadura (dried cane juice) sugar. (however in an acute infection it is best to avoid all forms of sugar, even fruit juices – better still fast for a day or 2!)

n All processed and refined foods.

n Hydrogenated & refined oils e.g. margarine & cooking oils in clear bottles.

n Salt & MSG.

n Excess alcohol.

Supplementation:

It is difficult to get all the nutrients we need for health unless our diet is excellent

n A quality multivitamin and mineral formulation is useful along with extra vitamin C e.g. as magnesium ascorbate + bioflavonoids & an EFA (essential fatty acid) supplement.