Immune-Boosting Foods
Building and supporting the immune system is the key to good health, as it is the body's army of protection. If the immune system is weak, the body is unable to deal with infections effectively and will suffer from frequent or recurring illnesses. Eating nutrient-rich foods from an early age helps to develop a healthy immune system that will last a lifetime. Different types of foods have different benefits:
- Omega 3 essential fatty acid, is metabolised by the body into prostaglandins, which regulate immune response. The body cannot make omega 3 itself, so needs to be sourced from the food we eat. Sources include - oily fish such as salmon, tuna and sardines; walnuts, flax seeds,, whole-grains, and leafy green vegetables.
- Fresh seasonal fruits are bursting with vitamin C and beta-carotene, which is converted to vitamin A as required by the body. These antioxidants neutralise the free radicals that are released when the immune system fights infection.
- Leafy green vegetables contain antioxidants, immune-boosting flavonoids and chlorophyll. Antioxidants assist in the production of key immune players such as white blood cells and antibodies.
- Whole-grains, legumes, nuts and seeds contain the antioxidant selenium and B complex vitamins, which are essential for immune response and antibody production.
- Seafood, free-range eggs, dairy products, lean meat and chicken are high in protein, which is needed for building the immune system. They also contain iron and zinc, both of which are important for immune function.
- Onions and garlic have antiviral and antibiotic properties to boost the immune system. Garlic in particular contains allicin, a naturally occurring substance that protects against the viruses and bacteria that cause many common childhood illnesses. Add garlic to soups and stews, and serve garlic bread with dinner.
- Ginger is the antiviral champion for colds, reducing pain and fever. It is also great at calming a nauseous stomach and is a mild sedative. Keep a root of fresh ginger in the freezer and finely grate it into stir-fry's soups and stews.
- Manuka honey has antibacterial and antiviral properties thanks to the powerful enzymes it contains. Heating the honey or cooking with it will, however, destroy these immune-boosting properties. Note also that children should not eat raw honey until they are 12 months old as it can contain botulism-causing bacteria.