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Your Diet and Immune system – The Key Things to Remember


During the current pandemic, it is vital that we are looking after ourselves as well as our loved ones. Staying healthy, happy and active are all key in building and maintaining a strong immune system. We can build a strong immune system by consuming an optimal intake of essential nutrients.
In this article, our nutritionist Isha shares some of her top tips to support your immune system for optimum health, read below for more!

Eat the rainbow – Why a varied diet is important?

Aim to eat a diversity of coloured foods with every meal, and try to eat nutrient-dense foods. Aim to eat 20 different foods a week. By doing so, you are more likely to consume the optimal daily intake of micronutrients, minerals and vitamins. In addition, by eating 20 different foods a week you will be feeding approximately 1500 bacteria strains in your gut. 

  • Foods rich in antioxidants include berries, dark leafy green vegetables (kale, spinach, rocket), cacao, and citrus fruits can protect your immune system as well as the respiratory tract.

Feed your friendly gut bacteria

Consume vegetable and bone broths as they are packed with the healing amino acid, L-glutamine, which supports gut health by improving the health of the gut wall. This helps to reduce inflammation which is vital in immunity. Additionally, you can support your gut by increasing daily intake of prebiotic fibre-rich foods such as onions, garlic, leeks, and Jerusalem artichokes, as well as probiotic bacteria-rich foods such as raw sauerkraut and kefir.

No-one ever said a healthy diet had to be boring. Use the spices in your kitchen! 

Spices such as ginger and turmeric are excellent for many things, including having immune-enhancing properties and can reduce inflammation. These spices can be used in cooking, particularly soups, curries and stews, as well as teas. Opt for having freshly grated ginger or turmeric tea. You can even add some raw organic honey or cinnamon for a hint of sweetness.

Stay hydrated – Your daily intake of water is just as important as the food in maintaining a healthy diet. 

Regular water intake can help to wash any lingering pathogens in the throat down into the digestive tract for the stomach acid to kill off. The general advice on hydration is to drink between 6-8 glasses of water a day; caffeinated drinks contain caffeine which acts as a diuretic and can result in water loss through urination. Caffeine is found in coffee, teas, and many soft drinks. Try to drink caffeinated beverages in moderation and focus on consuming more water.

To ensure you get the right amount of water, check out some tips below that will help:

  • Keep a bottle of water on your desk at work, or fill a jug of water to drink during the day at home. This way, you can monitor how much you have drunk as opposed to keeping a score of how many glasses you have had.
  • Eat foods that have higher water content like cucumber, watermelon, lettuce, celery, grapes, oranges, tomatoes.
  • If drinking water becomes boring, try some variety like spa water or herbal and fruit teas.
  • Either add a squeeze of lemon or lime to your water or add a slice of fruits and herbs to the water. Leave the fruit in a jug or bottle overnight to allow the flavours to infuse into the water.
  • If cold drinks are not your thing, then add apple slices and a cinnamon stick in hot water!

Want to develop your own personalized immune fighting diet?

We are closely monitoring the developments relating to the spread of coronavirus given by the World Health Organisation and other public bodies. If you are worried about the virus and want to know more about how to boost your health, contact us today. Speak to one of our qualified Nutritionists, optimise your immune health today!

Isha Patel, BSc Nutrition


Take advantage of my complimentary 15-minute sessions designed to give you the support you need. Why not kick start your road to recovery with us today? 

Simply book in using our contact form below. 

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