We often talk about "boosting" the immune system when in fact, what we really want to do is balance our immune response. Why?
If your immune system is overly alert, it will overreact - which can result in autoimmune diseases and/or allergic reactions.
But if it underreacts and isn't strong enough, you will likely experience inflammation, infections and disease. So, for optimal health we need to get our body to act in that sweet spot of balance. And there is plenty we can do with nutrition to achieve this.
It probably won't come as a great surprise that plants play a huge role in keeping the body in balance, so let's check out some of the vitamins and minerals and also where to get these from.
Here are some examples:
Vitamin C - reduces inflammation, helps to improve mood, provides resistance to infections
Great sources include blackcurrants, papaya, citrus fruits, kiwis, yellow peppers, parsley, kale, broccoli, Brussels sprouts
Don't forget that Vitamin C is water-soluble and cannot be stored in the body.
Vitamin D - helps white blood cells to function properly which is crucial for the immune system
The majority of Vitamin D is absorbed through the skin via sunlight but you can also get it in much smaller amounts from oily fish. In the winter months, most people in the UK could benefit from supplementing, so get your levels tested and start supplementing - my preferred option is a Vitamin D spray but check your local health food store for different options and strengths.
Zinc - improves stress levels, strengthens immune system
Find this important mineral in mushrooms, spinach, broccoli, kale, garlic, legumes like chickpeas, lentils and beans as well as nuts and seeds such as pumpkin or chia.
Immune Health - Useful Herbs and Spices
In addition to the vitamins and minerals mentioned above, there are very useful herbs and spices which can be beneficial for our health, immune health in particular. Check out the list below (there are many more but this will give you a few useful examples):
Black pepper: lowers blood lipids/inhibits cholesterol absorption
Cardamom: helps digestion, powerful antioxidant, full of phytochemicals, removes toxins, antibacterial (black cardamom is used in India as toothpaste)
Cinnamon: antioxidant, prevents inflammation
Cloves: antibacterial, antiseptic, expectorant (helps cough up phlegm), anti-inflammatory, gives pain relieve (e.g. toothaches)
Ginger: anti-inflammatory, anti-nausea, relieves stomach issues, improves digestion
Nutmeg: immune system support, anti-inflammatory, aids digestion
Star Anise: antioxidant, antifungal, antibacterial, good flu remedy (contains Shikimic acid, a precursor of the active ingredient in flu/anti-viral medication), helps to relieve joint pain
Turmeric: antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal
Basil: improves digestion, helps to relieve coughs/colds, lowers blood sugar, combats bloating
Chives: antibacterial, good for digestion, lowers cholesterol, supports immune system
Coriander: lowers blood sugar levels, promotes heart health, antioxidant
Dill: antimicrobial, antifungal, anti-inflammatory
Echinacea: antibacterial, antiviral, anti-inflammatory, helps with respiratory infections e.g. bronchitis
Oregano: anti-bacterial, antioxidant
Parsley: anti-inflammatory, good for joints
Rosemary: pain relief, supports immune system, stimulates blood flow
Thyme: good cough remedy, supports immune system
Please note: whilst herbs and spices have many health benefits as those listed above, it is also important to remember that “natural” does not automatically means safe, especially when herbs and spices are used in larger quantities. If in doubt, contact a herbalist or other professional for advice.
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