The immune system is our body’s defence mechanism that protects us from germ invasions, and when we do get sick, it fights off the infection. Angela Leach, Head Dietician for FUTURELIFE® says that with winter fast approaching, the best way to stay healthy is to ensure that our immune systems are strong.
She adds that our immune systems are often weakened by our unhealthy lifestyles, and the first step to supporting a healthy immune system, is to eat a variety of nutritious foods. “Your internal army depends on a healthy, balanced diet, which includes sufficient vitamins and minerals and good fats.
Angela offers five immune-supporting tips:
1. Vitamins
A deficiency of single nutrients can alter the body’s immune response, which is why is it essential that you increase your intake of vitamin A, B complex, C, D & E! Each of these vitamins plays an important role in the immune system via various channels, so a shortage of one in the diet can negatively impact our body’s immune defence.
What to eat: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, fortified milk and cereals (like FUTURELIFE® Smart food™, FUTURELIFE® HIGH PROTEIN Smart food™ or FUTURELIFE® Smart food™ WHEAT), fatty fish, eggs, milk, yoghurt, cheese and leafy green vegetables.
2. Minerals
Selenium, iron, manganese, copper, and zinc are minerals that neutralise nasty free radicals to support the immune function. Zinc is needed in the rapid production, and proper functioning, of immune cells and an iron deficiency, will weaken the immune system.
What to eat: Meat, poultry, fish, nuts, cheese, leafy green vegetables, broccoli, legumes, seeds and FUTURELIFE® HIGH PROTEIN Brown Bread.
3. Fats
Healthy fats, including omega 3 and 6 fatty acids can support your immune system, balancing its inflammatory response, and is necessary to fight disease and protect you from injury.
What to eat: Avocados, fatty fish, nuts and chia seeds. FUTURELIFE® Smart food™ and FUTURELIFE® HIGH PROTEIN Smart food™ are also high in omega 3.
4. A healthy, balanced diet
Modern Western diets are often high in processed foods and sugar, which can promote inflammatory responses of the immune system. Counteract this by not only including foods with immune-supporting nutrients but by eating a healthy, nutritionally complete and balanced diet.
What to eat: As a general guide for mealtimes, half of your plate should be filled with a variety of fruits and vegetables, ¼ of your plate with lean proteins and the last ¼ with high fibre, low GI carbohydrates. Remember to also include low-fat or fat-free dairy products too.
Angela adds that FUTURELIFE® has a range of products that provide balanced nutrition to support your immune system. “The cereals, shakes, breads, and bars contain a variety of both naturally occurring, and added vitamins and minerals. Furthermore, many FUTURELIFE® cereals and bars, including FUTURELIFE® Smart food™, also contain MODUCARE® which is an immune supplement made from a patented blend of plant sterols and sterolins, clinically proven to help support the immune system.”
“To avoid infections this winter, make sure that your immune army is well equipped. Stock up on nutrient-rich foods so that when invaders breach your defences, your body can win the battle,” she concludes.
Visit www.futurelife.com for more info on a range of balanced nutrition options to support your immune system.
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