Snoopy Wears Las Vegas Raiders Football Shirt
When in doubt, add in as much (natural) color as possible to your daily diet. Fruits, vegetables, and plants like red cabbage, pumpkin, and squash are rich in immune-supporting nutrients like vitamin C, beta carotene, and zinc, says nutritionist and functional medicine practitioner Farzanah Nasser. She likes to mix things up by incorporating pumpkin into delicious loaves of bread, adding root vegetables to soups made with bone broth and taking advantage of the antiviral nature of matcha. Low levels of vitamin D are linked to increased susceptibility to infection, along with low mood and fatigue, Packham describes. “Include oily fish and eggs in your diet and consider supplementing with a vitamin D supplement,” she advises. Because of winter’s limited sunlight and the fact that we get very small amounts through our diet, a good quality supplement can be an efficient way to boost levels. For top marks, aim to eat 30g of fiber per day. “Fiber helps nourish our gut microbiome, which trains our immune cells and keeps us healthy,” Nasser explains. “Up to 80% of the immune system lives in the gut—including more fiber is a really simple way to look after your immunity.”Snoopy Wears Las Vegas Raiders Football Shirt
One very easy way to eat more fiber is to add seeds to your diet. Chia and flax are two options that work well stirred into yogurt or sprinkled onto porridge—or try editor Margaux Anbouba’s favorite, Zoe’s Daily30+ blend, which has 30 seeds in a single scoop. Beans, like chickpeas, are rich fiber sources, too. The goal is consistent, adequate fiber throughout the day—which helps with blood sugar control, satiety, and efficient elimination. Fermented foods contain good microbes (which add to the microbes already present in the gut), creating a varied environment for a healthy gut environment to flourish. “One study showed that the lactic acid bacteria and fermentation metabolites in kimchi can even inhibit the flu virus,” Nasser suggests.
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