Foods and vitamins to help boost your immune system

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 Tuesday, March 17, 2020 - 10:24

As you head to the supermarket to fill up the stockpiling cupboard (jokes aside, please ease up on the stockpiling so we can all get food), it might be worth choosing items that could help protect you against infections.

Eating certain foods is not going to stave off coronavirus, but it may help you boost your immune system, which in turn could prepare your body to fight off the virus. 

From vitamin-packed fruits to the benefits of bone broth, here are the foods and ingredients that are believed to improve your body’s natural defenses, as recommended by the experts.

A word of warning, however: if you are in the risk factor, have an underlying illness or are concerned about your health, always speak to a medical professional before dramatically changing your diet.

Good ol’ vitamin C is known as an ascorbic acid, and is popular for a reason: it’s great for us. ‘Vitamin C is essential to boost the immune system, Yalda T Alaoui, founder of Eat Burn Sleep tells us.‘Focus on whole foods as juicing makes for a huge nutrient loss. Raw apples, carrots, crudités are packed with vitamin C, fiber and antioxidants.

‘In a supplement form, liposomal vitamin C is more effective as it is slow delivery.’ Other foods rich in vitamin C include lemons, oranges, broccoli, bell peppers, kiwi and papaya, and more.

ZINC

‘This is necessary for a healthy immune system,’ says Melissa Snover, founder and CEO of Nourished.‘

A lack of zinc can make a person more susceptible to disease and illness. This essential nutrient helps maintain the body’s ability to make new cells and enzymes, process carbohydrate, fat and protein in food and also increases the speed of healing muscles and wounds.

‘Some evidence also suggests that zinc is helpful in the prevention of colds and viruses and minimises symptoms for allergy and hay fever sufferers.’

GINGER

Ginger is a magical ingredient, especially if you’re already feeling under the weather. The antioxidant is believed to fight off cold and flu symptoms, combat nausea, and is full of iron, zinc, calcium and magnesium.

However, it’s worth noting that a study from 2013 showed fresh ginger may help boost the body’s respiratory system, but dry ginger did not show the same results.

It’s also great to your gut, according to research which shows ginger can help with digestion and constipation.

ELDERBERRY TINCTURE

‘Viruses clad themselves in sharp spikes, to protect themselves and to attack and enable them to overrun your healthy cells,’ says Sara.

‘Research has shown that protective compounds in elderberries wipe out those spikes in a couple of days, preventing any further spreading of the virus – hence its nickname the ‘virus terminator’.

‘An Israeli study, looking at viruses and the efficacy of elderberry syrup, showed that those who took a daily dose recovered far more quickly than the control group – 20% were better within 24 hours, 70% in 48 hours, and 90% had recovered completely in three days.’ - metro

17-03-2020 PANORAMAdailyGIBRALTAR