“Eating a variety of different types of nutrient dense foods will help ensure we are getting the proper amounts of vitamins, antioxidants, and inflammation - fighting micronutrients needed to help our immune system function optimally. Not to mention help make our white blood cells work even more efficient,” says Dr. Walding. Now as we are all in shuttered mode we need to ensure our immune system is enhanced. Here are some essential nutrients you need to have on a daily basis.
ZINC - Essential for DNA synthesis, and cell proliferation. Several studies have found the elderly to be deficient in Zinc. Studies have shown that adequate amounts of zinc is essential for prevention of pneumonia. Consume 2-3 servings of zinc rich foods daily. Grass fed lamb, pumpkin seeds, hemp seeds, chickpeas and cashews are delicious sources.
VITAMIN C - This is no stranger to boosting our immune system especially in these times. Its major function is to fight and stave off free radicals. Powered with antioxidants they protect the cells from damage due to free radicals. It helps encourage the production of white blood cells known as lymphocytes and phagocytes which help protect the body against infections. Kiwi fruit, bell peppers, orange, strawberries and other berries are powerhouses of vitamin C.
VITAMIN E - Research has shown that healthy levels of this is crucial to a healthy immune system, especially amongst the elderly. Sunflower seeds, almonds, hazel nuts, mango, avocaodes, butternut squash, are all foods that we should consuming in these times.
OMEGA 3 FATTY ACIDS - The most common benefit of this is reduced risk of heart disease. According to Dr. Walding, “this may also help protect and boost the health of the immune system.” This also reduces the production of molecules and substances linked to inflammation. Atlantic Mackerel, Salmon fish oil, walnuts, chia seeds, herring, and flax seeds are what you should consume daily.
So, when next you step in to the grocery make sure you have this list with you. Be safe and stay healthy.