There are more than 200 known viruses that can cause the common cold and a healthy immune system is by far the most powerful defence we have to avoid being struck down with runny noses, sore throats and chesty coughs this Winter.
However, boosting your immune system for Winter couldn’t be easier – simply by eating regularly and by eating the right kinds of foods. Not everyone realises that seventy per cent of the body's immune system is located in the gut, so to give your body the best chance of warding off Winter colds, your immune system – both in the gut and throughout the body – must receive the nutrients and care it needs for its best performance.
Many people are familiar with essential ingredients for a healthy immune system that are found in the everyday foods that we eat, but lesser known are the other simple steps you can take towards improving your body’s natural defences such as consuming live probiotics to target defences in the gut or taking time out to de-stress and recharge your body.
Step one – knowing the right nutrients to help boost your immunity
Vitamin C – people with low intakes of Vitamin C have been shown to suffer from more colds, which also last longer. Instead of reaching for supplements, eat Vitamin C rich food everyday to keep your intake up. Citrus fruits and juices, blackcurrants, peppers, leafy green vegetables and potatoes are all important sources of Vitamin C.
Garlic – a plant compound called Allicin found in garlic is believed to boost immunity as it has been shown to have potent germ-fighting capability. Add garlic to soups, sauces and dressings.
Omega-3 fatty acids found in oily fish and the Omega-6 fatty acids from seeds like pumpkin and sunflower seeds are known as essential fatty acids that the body needs, but does not produce. Therefore, we need to source them from food.
People with low intakes of Vitamin A, which the body makes from beta carotene, have been shown to suffer from more frequent infections. Beta carotene is found in yellow and orange coloured fruits and vegetables, margarine, butter and oily fish.
Folic acid is important for a healthy immune system, especially for pregnant women and should be replenished daily due to the fact that the body cannot store it for long periods of time. It can be found in breakfast cereals fortified with whole grain, leafy green vegetables like Brussels sprouts and kale, as well as beetroot and pulses like black eyed beans.
Zinc, found in wholegrain cereals, shellfish and lean red meats, is a mineral required for a healthy immune system as it increases the number of infection-fighting T-cells.
Step 2 – Other ways to help support your immune system
Certain probiotics have been shown to support the body’s defences by helping to maintain a healthy gut, which is essential for a healthy immune system. Try taking two daily probiotic drinks like Actimel, which specifically targets the body’s natural defences, with breakfast to top up your good bacteria. Clinical studies show that the probiotic Lacotbacillus casie found in Actimel can help to enhance immunity and reduce the duration of winter infections.
Rest and sleep are essential to allow the immune system to stay in tip top shape. Life is busy for most people these days, but you can’t burn the candle at both ends for long without getting run down. It’s important to make time to relax, unwind and get a good night’s sleep.
Thorough, frequent hand washing is the best way to get rid of the cold viruses you pick up from other people and disposable tissues are essential for stopping you from passing on your own viruses when you cough and sneeze.
Nigel Denby’s seven day eating plan for your body’s natural defences
This simple eating plan is packed full of delicious foods that will contain the nutrients you need – combine the plan with our top ten tips for boosting your defences and you can sail through the winter knowing you’ve done everything necessary to reduce your chances of getting the sniffles.
