Foods to help your immune system

It makes sense to eat these foods now

I am not medically qualified, but just now Livestrong, the US charity, sends me some sensible and useful info re eating and immunity, so I am repeating what they and others more qualified than me are advising

If you have gone through cancer treatment you know all about a compromised immune system, so eating foods listed below makes sense. And – they are good for skin, hair and general health too

Berries

Berries appear to have immune-boosting benefits due to their polyphenol content, a type of plant antioxidant that gives blueberries and other berries like blackberries, strawberries and cranberries their vibrant color. And from now on it’s their season, right up until September, so go buy!

Incidentally, if you are fed up with the way strawberries – and now raspberries – seem a palid mirror of what they tasted like in our yoof! Take a tip from the Head Chef at the Ritz Hotel in Paris. They sprinkly Grand Marnier liqueur over them. But you could use Cointreau, or fresh orange juice.

Citrus Fruits

Oranges, limes, lemons and other citrus fruits are solid sources of polyphenols — and these fruits are also a great source of vitamin C.

A medium orange has 70 milligrams of this vitamin, which nearly meets the daily Recommended Dietary Allowance (RDA) of 75 milligrams for women and 90 milligrams for men.

According to the Academy of Nutrition and Dietetics, a vitamin C deficiency can impair immunity,

Green and Orange Vegetables

Orange and dark green vegetables such as sweet potatoes, peppers, carrots, spinach and broccoli are great sources of beta-carotene, which the body converts to vitamin A. Vitamin A is another nutrient that plays an important role in the development and regulation of the immune system, according to a September 2018 review in the Journal of Clinical Medicine.

Many of these veggies can be cut up and served raw – instead of crisps.

Nuts and Seeds

Nuts and seeds are prime sources of vitamin E, zinc and plant-based protein — three nutrients that can keep your immune system healthy and strong. Vitamin E acts as a natural antioxidant, which neutralizes free radicals and is therefore linked to improving immune function while zinc and protein help keep your immune system chugging, according to the Academy of Nutrition and Dietetics.

To get more of all three of these immune-system-bolstering nutrients in your diet, reach for walnuts, sunflower seeds, almonds, hazelnuts and peanut butter.

Bon Appetit!