With winter fast approaching, we’re becoming increasingly vulnerable to illness. The cold weather encourages the spread of viruses such as coronavirus and influenza. Lise Fragnière, a nutrition therapist in Martigny, explains how food can boost our immune systems. Here are her tips for good health, whether as part of a cure or throughout the year.
Choose a diet rich in vitamins and antioxidants to boost your immune system
If you want to boost your immune system through diet, Lise Fragnière advises you to choose foods rich in vitamins and antioxidants. These are what will enable your body to be in top form. The different vitamins each have a very specific role to play:
- Oxidative stress is responsible for free radicals, which can cause a great deal of damage to immune system cells. Vitamin C protects cells from free radicals. It is found in kiwi fruit, peppers, broccoli and lemons. By adding these foods to your daily diet, you increase the absorption of vitamin C.
- The intestinal mucosa is one of the immune system’s first protective barriers. A healthy intestinal mucosa greatly reduces the risk of infection by viruses. Vitamin D is your best ally for this, found in oily fish, dark chocolate, egg yolks and daily exposure to the sun.
The importance of minerals
Minerals also play a major role in our diet. They boost your immune system:
- Zinc boosts immunity and helps your skin and hair to look their best. It is found in shellfish, oysters, offal, nuts, pulses and eggs.
- Iron contributes to the normal functioning of the immune system and is found mainly in ruminant liver, meat, legumes, seaweed, tofu and dried beans. It is anti-fatigue.
- Magnesium is a good ally against stress and anxiety. It is found in dark chocolate, dried fruit, oilseeds and wholegrain cereals.
- Copper supports connective tissue, bones and the immune system. It can be found in pulses, almonds, certain mushrooms, seafood and boiled potatoes.
Ginger is packed with minerals and vitamins. Take a shot with turmeric root and you’ve got a nutritional bomb ready to get you through the winter.
A cure or all year round?
“For me, the immune system is something that needs to be maintained all year round,” says Lise Fragnière. What’s more, you need to avoid deficiencies by eating a balanced diet all year round. However, you can give your immune system a boost by adapting your diet, particularly in autumn. This will help you prepare your body for winter and face the cold.
