Currently, there is a constant stream of articles and blogs on the web that suggest that we can ‘boost’ our immune system by having supplements of multi-vitamins and minerals. But are supplements something that we should be spending our money?
Now, more than ever it is time to boost your immune system. Your immune system depends on: age, diet, exercise, stress and lifestyle. Your immune system will function better if you adopt a healthy lifestyle strategy such as:
- Quit smoking
- Balanced diet
- Maintain a healthy weight
- Adequate sleep
- Good hygiene practices (such as washing of hands)
Diet effects on our immune system
Like the Maltese saying “ xkora wieqfa ma tieqafx”, our body needs good regular nourishment to produce its warriors against bacteria and viruses. People who are malnourished are more prone to infectious diseases. Malnutrition can occur due to macro-nutrients (carbohydrates, protein and fats) or micro-nutrients (vitamin and minerals) deficiencies.
A balanced healthy diet will provide all types of vitamins and minerals which are essential for our body to remain in optimum health. As, I mentioned in other blogs there is no need to cut any type of food groups.
All food groups i.e. carbohydrates, proteins and fat provide different vitamins, minerals and anti-oxidants essential for health. Make sure that all your meals contain a portion of carbs, protein and vegetables. Eat 2 to 3 fruits per day in between meals or as a dessert after meals.
Vitamins and minerals found in carbohydrates
|Carbohydrates||Starchy Carbs||Fruit & Vegetables|
|Vitamins||B1, B2 & B3||A, B6, C & K|
|Minerals||P, Mg, Fe, Mn & Se||K, Mg, Fe, Ca & Se|
Vitamins and minerals found in proteins
|Proteins||Milk & dairy||Meat & alternatives|
|Vitamins||A, B6, B12, C & D||B1, B2, B3, B6, B9, B12, D & E|
|Minerals||Ca, P, K & Co||Fe, Zn, P, S, K, Cu & Co|
I truly believe that the more varied diet you eat, the more you manage to obtain different micro-nutrients from natural food without the need of any artificial supplementation. This will definitely boost your immune system to help you fight any disease and remain healthy.