EAT BETTER, FEEL BETTER & boost your immune system
There are many ways to improve your immune system, including eating a healthy variety of food. However, as with all things, balance is everything. Here are a few steps you could take as well as a few of healthy recipes.
Remember, always check with your doctor before trying anything new, especially if you are on chronic medication.
EASY WAYS TO BOOST YOUR IMMUNE SYSTEM
■ Avoid infection by washing your hands frequently.
■ Always make sure that meat is stored and cooked properly.
■ Be sure to have all the recommended vaccinations.
■ Quit smoking. (Yes, we know it’s not easy, but it will be a big win for your health.) Also avoid second-hand smoking.
■ Eat lots of fruit, vegetables and wholegrain bread and cereals. Keep processed food, saturated fat and sugar to a minimum. Also limit fast food, sugary drinks and alcohol.
■ Exercise every day. You don’t have to go all out at the gym; 30 minutes’ moderate exercise will do.
■ Maintain a healthy weight and blood pressure.
■ Get enough sleep.
■ Find healthy ways to relax and destress.
■ Don’t skip important health check-ups. For women, they are mammograms, pap smears and bone-density screenings. For men, they are checks for prostate cancer and testicular cancer.
About those frozen veggies
“As a dietitian, I can tell you that frozen veg have the same nutritional quality as fresh vegetables, because the quickfreezing process locks in nutrients. Some studies have found that frozen and tinned vegetables retain nutrients better than fresh ones kept outside. Frozen and tinned vegetables also keep longer, especially when out of season. Happy eating!”
Chantell Witten, Chairperson for the Child Health Priorities Association and the Nutrition Lead for the South African Civil Society for Women’s, Adolescent’s and Children’s Health
{The (vitamins) A, B and C of the immune system
There are many nutrients that help the immune system to work optimally, but the important ones to know about are copper, zinc, folate, iron, selenium and vitamins A, B6, B12, C and D. }
1 COPPER & ZINC
Copper and zinc are essential for keeping your immune system working at its best and you don’t even need a lot.
Food that’s rich in copper include lamb, organ meats, shellfish, mushrooms, nectarines, avos and dried fruit.
Food that’s rich in zinc include oats, baked beans, yogurt, oysters, lean meat and poultry.
Tofu, nuts, seeds, lentils, chickpeas and pork are rich in both.
BLACK SEED PASTE
Black seed oil is made from cumin and contains significant levels of iron, copper, zinc and folate, among others. Studies have also shown that it can be effective in
