Effects Of Food On Your Immune System
This current crisis is reinforcing the need for a healthy diet as the health of your immune system is strongly linked to what you eat and what you don't eat. When looking at diet from the lens of immune health it can be helpful to increase foods that support immune function and ensure adequate hydration, and to limit foods that cause inflammation or that impede immune function.
What you eat truly is the foundation of overall health. But, choosing the ideal diet can be challenging as the "right diet" can vary based on age, health status, food intolerances and other factors. The following is a general guide. For recommendations specific to you or your family members it is always best to work with your naturopathic doctor.
General "Rules" Although there is not one diet that is best for everyone, here are some general "rules" to keep in mind:
Eat primarily to be healthy
Eat from all the food groups
Ensure proper portions.
Eat regular meals.
75% whole foods
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Foods That Support Immune Function
A balanced diet is essential to proper immune function. The following is an overview of the nutrients that are required for optimal immune health and the foods that contain them:
Vitamin C: blackcurrant, broccoli, citrus fruits, kale, parsley, spinach
Vitamin A: carrots, sweet potatoes, spinach, chicory, dill, dried apricots, egg yolk, kale, liver, parsley, red pepper.
Vitamin B6: avocados, walnuts, spinach, nuts and seeds, whole grains
Vitamin B12: beef, poultry, fish, dairy, sauerkraut, seaweed
Vitamin D: butter, dairy, eggs, liver, sardines, mackerel, oatmeal, oysters, salmon, shitake, sprouts, sweet potatoes, tuna
Omega 3 oils: fish such as sardine, mackeral, salmon and tuna, almonds, avocado, beans, chia seeds, linseeds, olive oil, spinach, walnuts
Folic Acid: dark leafy greens, asparagus, broccoli, citrus fruit, dried beans, peas, whole grains.
Copper: liver, oysters, cashews, soy beans, dark leafy greens, avocados, kale, linseeds, pumpkin seeds, walnuts, brazil nuts, pistachios, pine nuts, legumes, dried fruits
Zinc: oysters, seafood, pumpkin seeds, beef, chicken, cashews, brazil nuts, oatmeal, sunflower seeds, hazel nuts and whole grains.
Foods That Contribute to Inflammation
Avoiding foods that cause inflammation in the body helps with proper immune function, especially if you have respiratory symptoms such as cough, shortness of breath or fatigue. The following strategies will help limit the amount of inflammation:
If you have known food intolerances, it is recommended to limit these as much as possible.
Limit refined carbohydrates such as white bread, pastries, cookies, white rice and other "white" highly processed foods.
Avoid trans fats, vegetable oils and foods high in sugar.
If you have mucous-related symptoms limit dairy, wheat, yeast and bananas. Fruit is healthy, but it is important to limit your fruit intake to a couple servings a day.
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Stay Hydrated
Ensuring regular hydration is an important aspect of immune health. Hydration is a reflection of both water and oils. The following foods can help ensure adequate hydration:
Water. Drink about 1/2 your body weight in ounces a day.
Herbal teas are a great alternative. There are a number of herbal teas that also support immune and respiratory health.
Green drinks and diluted vegetables juices can be beneficial as long as the sugar content is minimized.
Foods That Might Weaken Immune Function
Food is required for an immune system to function appropriately, but some food can also impede immune health. To ensure that your immune system stays strong limit the following foods:
Sugar. The consumption of refined glucose, fructose, sucrose, honey, pop and high-sugar juices, have been shown to compromise the immune system for three to five hours.
Salt. Avoid high-salt foods such as processed meats and processed foods such as soups and packaged foods.
Junk Food. Most people enjoy a bit of junk food every now and then, but it is important to limit it or avoid it completely when working on strengthening overall immune health. Junk food is generally nutrient deficient and high in salt and/or sugar.
Eating healthy is pretty straight forward it you have a lot of variety and ensure that the majority of food that you eat is whole food.
SOURCE:http://blog.naturopathicfoundations.ca
DR. APPIAH
Dr. Appiah is a Natural Health Therapist (Naturopath) who engages the natural healing agents given by God to save lives. EAT FOOD AS MEDICINE! EAT TO LIVE, DON'T LIVE TO EAT!! FOR BOOKINGS AND MORE: WANT TO ADVERTISE YOUR PRODUCTS? WANT A PERSONAL(CERTIFIED) NATURAL MEDICINE PRACTITIONER? REACH ME DIRECTLY ON WHATSAPP +233245643615 appiahinok@gmail.com
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