WHY YOUR IMMUNE SYSTEM MATTERS
– By Jacklyn Fernandez, RHN
A ccording to reports by Harvard Medical School, there
appears to be a connection between nutrition and immunity
as we age. “Micronutrient malnutrition,” is named to a
person who is deficient in some essential vitamins and trace
minerals which would normally be obtained through diet
or supplementation – this deficiency is more pronounced
with age. These studies also show that older people tend to
eat less and often have less variety in their diets, and with
our immune response capability becoming reduced with age,
more infections and more cancers are reported.
Why do micronutrients matter?
There are close to 30 vitamins and minerals which the body
cannot manufacture in sufficient amounts on its own – such
as Vitamins B6, C, E, zinc, iron and magnesium, to name a
few. Our bodies desperately need these micronutrients for
bodily functions, disease prevention, hormonal regulation,
enzyme and cell production.
What can we do?
In order to boost the immune system, the recommendation
is always to “live a healthier lifestyle” – including quitting
smoking, reducing the intake of too many alcoholic beverages,
exercise and in general moving more, stretching, sleeping, stress
control through breathing and practices such as meditation,
and so on.
A healthy diet plays a big part in boosting the immune
system, and especially as we age. Easy solutions such as adding
more bright-coloured steamed vegetables and berry fruits in
every meal are a must, as these will contain more concentrated
micronutrients without the requirement of eating a higher
quantity of food and thus affecting weight.
We are aware of supplementation of micronutrients through
a high-quality multivitamin, however it’s important to focus
more on eating healthy, fresh foods (more than canned or
pre-prepared) as the main source of these micronutrients.•
The following are some tips, ideas, and recipes for increasing
micronutrients intake – and boosting your immune system:
spinach
nuts
Great source of Vitamins A, C, K1,
B6, B9, E, Folic Acid, Iron, Calcium,
Potassium, Magnesium. Skip the
lettuce, grab the spinach!
High in antioxidants, vitamins, zinc,
selenium, iron, magnesium fiber, Omegas.
Studies show that consuming nuts and
seeds may help reduce the risk of coronary
artery disease, and lower LDL cholesterol.
20
Some multivitamins can interact
with medications, either increasing
their potency or decreasing their
effectiveness. Some can either have
a life-threatening effect. For example,
Warfarin is a blood thinner, while
Vitamin E, Aspirin, and ginkgo biloba
can also thin the blood. Taking any
of these in combination could cause
internal bleeding and/or stroke. If
you’re considering adding a supplement
to your daily routine, consult your
health care professional first. “Naturally
sourced” doesn’t necessarily mean safe.
Click for our website! www.silvergoldmagazine.ca
berries
Truly delicious, nutritious, and filled with
micronutrients! Best in order of their nutritional
content are: Elderberries, followed closely by
blackberries, then tomatoes, kiwis, mulberries, red
currants, strawberries, then raspberries, lychees,
cranberries, pomegranate, and finally, blueberries.
Yes!
Tomatoes, bananas,
kiwi fruit and grapes are also berries!