Times they are a changing- slightly- but it’s important to remember that supporting our immune system as we continue to chart our way through this covid-19 storm is still extremely important
An important way to help support our immune system is looking at what we put on our plates. Foods rich in vitamins, minerals and antioxidants are key to helping us stay at healthy.
What to eat to support your immune system:
- Pile up the green veg - spinach, kale and broccoli are excellent sources of vitamin A and Vitamin C, both big players within our immune system. Also rich in fibre which is important for our gut and the beneficial bacteria that live within out microbiome to help support our immune system. Cooked on their own, as a side dish or raw in a salad - mix it up and pile them high!
- Berry tastic - raspberries, strawberries and blueberries are not only delicious and in season but their bright colours are there due to their high anti oxidant content. These anti oxidants are helpful for all those free radicals that are present due to eating foods high in sugar and processed foods, stress and certain medications. As a snack on their own or added to natural yoghurt or smoothie these little powerhouses are great for your immune system
- Peppers - fun fact-red peppers actually contain more Vitamin C than an orange! Add to salads or onto the barbecue for a vitamin C packed crunch.
- Seeds and nuts - full of fibre which is good for your gut, omega 3 fats which are beneficial fats for your brain and also rich in immune supporting vitamin E- unsalted nuts including almonds, walnuts and Brazil nuts are a handy snack for these long lock down days.
- Mangoes- perhaps not as easy to get hold of, but still a tasty and refreshing source of Vitamin B6 and Vitamin C. A taste of sunshine!
https://www.bbcgoodfood.com/recipes/spiced-kale-crisps
https://www.bbcgoodfood.com/recipes/walnut-red-pepper-pesto-pasta
https://www.simplyrecipes.com/recipes/how_to_cut_a_mango/
Keep well
Dr Clara Russell
