Article by Primrose Stuart
You have the ability to manage your health as your most prized possession and as we know a good manager must be proactive by taking precautionary measures to enhance the body’s capacity of protecting and healing itself. Key nutrients essential for building a strong immune system include:
- Vitamins C
Vitamin C play an important role in metabolism and immunity. It is found in high doses in fruits and vegetables. According to Harvard Medical School, large population studies show that people who eat a lot of fruits and vegetables high in vitamin C appear to have a reduced risk for various types of cancer including, esophagus, stomach, colon, and lung. Vitamin rich fruits and vegetables are affordable and easy to grow or find in grocery stores and food markets. Let’s quickly look at examples of Vitamin C rich foods.
Many vegetables and fruit are excellent sources of the immune- stimulating Vitamin C.
- Red chilies, oranges, lemons, strawberries, potatoes, broccoli, tomatoes, guavas, Kale & Lychees.
Source: PS Health
- Vitamin D
Research suggests that vitamin D could play a role in the prevention and treatment of a number of different conditions, including diabetes type1 and 2, hypertension, glucose intolerance, and multiple sclerosis. Vitamin D can easily be found in plant and animal sources and not forgetting sun rays.
Excellent sources of the immune- stimulating Vitamin D include:
Plant based sources
- Mushrooms, margarine and breakfast cereals, orange juice fortified with Vitamin D.
Source: PS Health
Animal based sources
- Egg yolks, Tuna fish, Salmon, beef liver, dairy milk fortified with vitamin D
Tip: Don’t over indulge in eggs because of the high cholesterol content.
Vitamin C and Vitamin D have gained popularity over the past year as some of the most important nutrients to build body defense mechanisms against flue and respiratory infections. I personally think in as much as the benefits are invaluable, evidence- based research is much needed to support this knowledge. With the Coronavirus pandemic getting worse we all have to take precautionary measures, eat healthy, be safe and remember the mind is the most powerful tool you have. Keep a positive mind.
- Institute of Medicine: “Dietary Reference Intakes for Calcium and vitamin D.”
- Harvard Health Publication.