Posted on
09 January 2012, under
Health; More Health articles...
Give yourself a boost...
Blueberries:
Blueberries contain many antioxidants. Antioxidants are vitamins and minerals that remove harmful oxidants from the bloodstream. Oxidants, also known as free radicals, are the toxic byproducts our bodies make when we turn food into energy. Free radicals are capable of damaging DNA and suppressing the body's immune system. Blueberries are a rich source of anthocyanins, which are particularly effective at combating E Coli bacteria which can cause gastrointestinal problems and urinary infections. Blueberries can be eaten raw in fruit salads, added to smoothies or in cooked desserts.
Manuka Honey:
Manuka has incredible antibacterial and antiviral properties. This honey can help sooth sore throats and can even be applied to cuts and grazes although I wouldn’t waste such delicious honey on a grazed knee! It has been reported to be used medicinally in Australian hospitals to treat wounds.
Probiotic Yoghurt:
It’s important to know that not all bacteria are bad. The digestive tract for example is the home to our “gut flora” where millions of different bacteria live, many of which are beneficial or “friendly”. They normally have the strong hold and act as natural defenders to our body’s immune system, preventing harmful bacteria taking over. In order to boost the friendly bacteria many people now eat special probiotic foods and drinks.
Citrus fruit, Oranges:
In common with other citrus fruit, oranges contain more than a 100 different phytonutrients that are beneficial for health. They are a very good source of flavonoids, which act synergistically with vitamin C to boost our protection against free radical damage. Hesperidin is an important flavonoid found in oranges which has additional antiviral, antiallergenic and anti-inflammatory properties. Oranges and other citrus contain limonene, which is thought to have anti-carcinogenic properties.
Nuts:
Almonds, Walnuts and Brazil nuts - Almonds are rich in vitamin E which can boost our immune systems. Walnuts contain ellagic acid which has antioxidant powers. Ellagic acid also exhibits antibacterial and anti-inflammatory effects. Walnuts also contain essential fatty acids which can be converted into prostaglandins chemical messengers which regulate the activity of the white blood cells. Without essential fatty acids our immune system will not function at full capacity and we will be more susceptible to infections.
Oily fish:
Salmon / Tuna contain omega 3 fats, essential for immune health. They work by increasing the activity of phagocytes, the white blood cells that eat up bacteria. These fats also help strengthen cell membranes, thereby speeding up healing and strengthening resistance to infection in the body. Omega 3 fats can be found in oily fish (salmon, mackerel, and tuna), linseed oil and linseed, walnuts and some seeds.
Prawns / Crab Shellfish:
Prawns and crab are good sources of zinc and selenium. Both of these nutrients are important for a healthy immune system. Inadequate zinc can hinder the body’s ability to fight infections. Zinc is also important for healthy eyes, skin, nails for growth and sexual development. Oysters, crab, prawns and other shellfish, fish, red meat such as beef, chicken, liver, kidney, lentils, some green veg, nuts, seeds and wheat germ all contribute to our zinc intake.
Shiitake Mushrooms:
A remarkable substance called lentinan seems to enhance immune function. It appears to be able to prevent virus replication and to fight off infection by inducing the body’s own antiviral chemical interferon. Shiitake mushrooms have a meatier, chewier texture and a stronger slightly woody taste than ordinary mushrooms. They can be used to replace ordinary mushrooms in soups, stews and mince dishes.
Beetroot:
Rich in flavonoids, vitamins and minerals, beetroots are an excellent immune booster. Beetroot contains carotenoids and flavonoids and a possible anti-carcinogens property of the red colouring is being researched. As well as the roots, the beetroot tops can be either cooked or added to salads.
Chick Peas:
Contain isoflavones and saponins, vitamins and minerals. Chickpeas contain phytonutrients called saponins, which are antioxidants. They work by stimulating the immune system and may also block the development of cancer cells. Chickpeas are a good vegetarian source of protein and are the main ingredient in hummus. They can be bought dried and tinned. Add them to soups, salads and casseroles.
Paula Mee
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