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Steps to improve the immune system and overall health

by The Food Folks on May 17, 2021

There are several factors that affect immunity, but ensuring you get enough nutrients through your diet is only one way to help your own system – so we've compiled a list of small steps people can take to boost their immunity and enhance their overall health. 

 

Increase zinc

Zinc is an important nutrient for immune cell proliferation. Zinc can also be found in oysters, nuts, green leafy vegetables, pumpkin seeds, and dark chocolate. For a perfect afternoon pick-me-up, try The Food Folks' barbequed pumpkin seeds. The barbequed pumpkin seeds are perfect for on-the-go snacking, which is particularly useful now that our social lives are resuming! 

Chosen Pumpkin Seeds by The Food Folks

 

Increase Omega-3

Omega-3 fatty acids help to reduce inflammation in the body, which is a normal immune response that can be caused by pathogenic bacteria. Eating one serving of oily fish a week, or one serving of flaxseeds or chia seeds daily, will help support immune cells. The Food Folks' chosen flax seeds are a delicious addition in baked goods like brownies and bread, as well as soups and salads. To ensure sufficient quantities, omega-3 from plant sources must be consumed on a daily basis.

Chia seeds hign in Omgea 3 fatty acid

 

 Eat a Variety of Plants!

Plants are a good source of fibre, and with 70% of immune cells in the gut, we need to eat a lot of fibre to keep the immune cells healthy while also keeping the gut balanced. Fibre is abundant in fruits, vegetables, beans, pulses, nuts, and seeds. Diversity is also essential for gut health, so make sure to vary your dietary sources. The Food Folks' Chosen Flaxseeds, Almonds, Brazil Nuts, and Walnuts are great ways to add variety to your diet. Before going to work in the morning, try mixing this blend into yoghurt,, toast, or a smoothie.

Plant based protein by The Food Folks

 

Prioritise Sleep

When our social lives resume, it's important that we don't sacrifice sleep in the name of our plans. Sleep is important for boosting immune system, since it is where repair and regeneration occur. When we don't get enough sleep, our ability to heal and regenerate is damaged, which can lead to a weakened immune system. Sleep deprivation can also lead to increased inflammation, making the immune system's job even more difficult.

roasted pumpkin seeds for a sound sleep

 

Limit Stress

Many people have had a stressful year, and producing the stress hormone cortisol requires a lot of micronutrients, which can deplete micronutrients needed for other bodily functions. As a result, focusing on stress reduction will aid in the conservation of micronutrients for their expected functions while not increasing body requirements.

Sunflower seeds for De-stress

 

Consume a Range of Fermented Foods

Fermented foods contain live bacteria that have the ability to colonise the intestine. This aids in the maintenance of a healthy stomach, which is needed for immune cells to thrive.

Glass of milk

 

Pack in the Protein

Protein is an essential macronutrient for the development of messengers that alert the immune system to an impending attack. Protein intake can range between 0.8 and 1 gramme per kilogramme of bodyweight. You could need a little more if you're going back to the gym. The Food Folks' pumpkin seeds contain 7 grams of protein per 20 gramme serving, making it an excellent addition to soups, smoothies, and cereal.

Roasted pumpkin seeds rich in protein
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