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SWAP ALCOHOL FOR MINERAL WATER
Alcohol can severely depress neutrophils, interfering with phagocytes and correct functioning to destroy bacteria and tumour cells.
PRACTISE GRATITUDE
Gratitude really is good for our immune system! Practising a loving kindness meditation not only helps us feel good, but studies show that it may actually increase the number and effectiveness of our white blood cells to fight infections.
FOOD AS MEDICINE
Food really is medicine, and there are specific nutrients that are particularly important to support our immune systems through winter. Below are the top nutrients based on research that are the best way to support your immune system during these times.
Zinc
Zinc deficiency is known to increase susceptibility to many infections. Studies have shown that administration of a zinc supplement has a potential to enhance antiviral immunity, both innate and humoral, and to restore depleted immune cell function or to improve normal immune cell function.
One study found zinc supplementation reduced the cold duration by 40%. Given that zinc deficiency is one of the most common nutrient deficiencies in children and adults, ensuring optimal zinc levels is an important part of any immune support protocol.
Food Sources of zinc:
Beef, chicken, shellfish, pumpkin seeds, sesame seeds, chickpeas, cashews, lentils and quinoa.
Glutathione
Glutathione is our “master antioxidant,” and is naturally produced in our livers. Glutathione reduces oxidative stress and free radical production, which is vital when we’re fighting infections of any sort.
Food sources of glutathione:
Garlic, broccoli, cauliflower, cabbage, Brussel sprouts, kale, Swiss chard, bok choy.
Quercetin
Quercetin is a plant flavonol from the flavonoid group of polyphenols. It is a zinc ionophore and therefore facilitates the transport of zinc across the cell membrane. It is known that zinc will slow down the replication of coronavirus through inhibition of enzyme RNA polymerase.
Food sources of quercetin:
Red onions (raw), apples, red grapes, kale, spinach, watercress, capers, cherries, green tea.
Vitamin C
Vitamin C is one of our most important antioxidants that soaks up free radicals when we’re sick. Vitamin C plays a vital role in the production of white blood cells that help fight infection and disease. Vitamin C can significantly reduce the incidence and severity of pneumonia.
Food sources of vitamin C:
Berries, capsicum, broccoli, citrus, brussel sprouts, spinach, asparagus, tomatoes, papaya and mango.
Vitamin A
Vitamin A plays a central role in immunity and deficiency causes broad immune alterations. Vitamin A is essential for the balance between tolerance to host tissues and response to pathogens. It is essential for epithelial membrane integrity.
Vitamin A is one of our most important antioxidants, along with vitamin C and glutathione, to mop up free radicals when we’re sick, and help us recover more quickly.
Food sources of vitamin A:
Fatty fish (salmon*, mackerel, tuna*), liver, sweet potato, butternut squash, kale, spinach, carrots and red peppers.