Support Your Immunity Through Foods

The best line of defence against illnesses through this winter is a healthy variety diet combined with high quality well-chosen supplements.

Since the pandemic, immune health is at the forefront of our minds more than ever before. With another winter here and as Macao rolls back pandemic restrictions, the government expects up to 80% of population to get Covid-19, it’s totally understandable that we are looking for every available opportunity to ward off viruses and infections.

One of the most effective methods of supporting immune function is of course through diet, so let’s have a look on which foods are our friends when it comes to nutrition. It’s important to nourish your body with foods that are rich in vitamins A, C, and D, as well as minerals zinc, omega 3s and selenium.

Have a look at what food to incorporate into your diet daily diet:

CITRUS FRUITS: they have anti-bacterial and anti-viral properties and can increase the production of white blood cells which fight infection.

RED BELL PEPPERS: full of essential vitamins including Vitamin A which helps your with your immune system strength.

BROCCOLI: a superfood packed with minerals, antioxidants and vitamins A, C and E as well as iron, zinc and magnesium, this is the perfect immunity booster.

GARLIC: contains anti-inflammatory and antioxidant properties which fights infections and boost your immune system.

GINGER: it helps with everything. From easing sore throats to fighting inflammation. Grate into stir fries, curries, hot water and lemon, juices and smoothies.

SPINACH: full of vitamin C, beta-carotene and antioxidants, spinach is great for infection fighting powers. Throw a handful into smoothies, stews, soups and salads.

TURMERIC: a great immune booster. It stimulates the formation of antibodies that fights off germs.

SUNFLOWER SEEDS: bursting with Vitamin E and B6 along with magnesium and selenium, they play a role in strengthening immunity. Sprinkle onto your porridge or yoghurt.

POMEGRANATES: high in vitamins and they contain more many other nutrients that are useful for fighting off illnesses Loaded with vitamin C, they are antibacterial and antivIral too.

CARROTS: are rich in vitamins, minerals, and antioxidant compounds. As part of a balanced diet, they help support immune function, reduce the risk of some cancers and promote wound healing and digestive health.

Don’t forget your Gut Health

The immune system, which is primarily in the gut, is influenced and actually taught by the gut microbiome. The microbiome helps determine the vitality of the immune system, as well as its ‘set-point’ for the pro-inflammatory response to infection. Much of the body’s immune response depends upon the gastrointestinal microbiome, and understanding its complexities and potential therapeutic targets is essential, particularly in times of stress and/or when risk of infection increases.

Good nutrition is important for proper gut microbiota and immune function. A healthy, balanced diet and lifestyle can support our immune system, whereas a poor diet can compromise the immune system, leading to greater susceptibility to infections. Having a diverse diet consisting of a variety of foods will provide your body with the nutrients it needs for a healthy immune system. Bet on fruits, veggies, whole grains and fermented foods like sauerkraut, kombucha, kimchi, yoghurt, keffir and tempeh also aids with the gut microbiome. You may wish to try a probiotic supplement too.

Stay Healthy, Happy and Safe 


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