Eating well for immunity
SUMMER is barely even over yet and already people are being booked in for their annual flu vaccinations.
Being prepared for the fast approaching cold and flu season is not the only concern though this year.
Swine flu is still prominent but there are steps we can all take to protect ourselves during the winter months.
Revealing what they are and how diet has such an important part to play in the immune system is registered freelance dietitian Debra Williams, from Budleigh Salterton.
She said: “It is well documented that eating a healthy, well balanced diet and exercising regularly can help boost immunity.
“A balanced diet is one containing sufficient protein, carbohydrates and fruit and vegetables — 5 a day — while bearing in mind the food sources of nutrients.
“Research studies have linked a number of foods and nutrients to the strengthening of the immune system.
“Vitamin C helps increase the number of white cells and antibodies in our bloodstream and can be found in fruits, especially citrus, and vegetables
.
“Vitamin A increases the bodies T cells and can be found in orange and green produce, such as carrots, pumpkins, spinach and broccoli.
“Vitamin E helps the body produce antibodies that aid in fighting and attacking foreign substances and can be found in various foods especially nuts, wholegrains and vegetable oils.
“Protein rich foods like meat, fish, eggs, and milk supply the amino acids that your body needs to build up the components of your immune system.”
Other body boosters include Omega 3 fatty acids, mainly found in oily fish; zinc, found in beef, eggs, seafood and wholegrain foods; iron, found in red meats, green leafy vegetables and fortified cereals; and selenium, an antioxidant found in chicken, wholegrains, tuna, garlic, egg yolks, brown rice and nuts.
Garlic also contains an agent known as alliin which as a powerful, natural decongestant and aids in the removal of infected mucus associated with colds and flu.
People are also becoming more familiar with probiotics which can also help strengthen the bodies resistance to infection.
Probiotics are the "friendly bacteria" provided by yoghurt, other fermented foods and drinks or dietary supplements. However, it is essential that the yoghurt contains live and active cultures.
Being a busy mum trying to juggle a career and home life, Debra understands how difficult it can sometimes be to eat well and follow a well balanced diet.
When she isn’t looking after her young toddler she is out seeing clients and offering practical advice that is tailored to the individual.
Debra, who has worked as a dietician both privately and in the National Health Service, said: “For those people that may find it hard to follow a well balanced diet for various reasons, it might also be prudent to take a general multivitamin/mineral as a precaution.
“Obviously in an ideal world it is much better to get as many vitamins and minerals through food rather than supplements because the body absorbs nutrients from food more effectively.
“With regards to herbal supplements, Echinacea and medicinal 
mushrooms — maitake and Reishi — are also known to have immune enhancing properties.
“In addition to eating well there are also other lifestyle changes you can make to protect against colds and flu.
“These are good hygiene measures such as catching sneezes in a tissue, throwing the tissue in the bin, washing hands and surfaces on a regular basis.
“Getting plenty of sleep, reducing stress, stopping smoking, consuming alcohol in moderation and maintaining a healthy weight.”
If you have any specific dietary matters you would like to discuss with Debra or want advice on how your diet can be improved, telephone (01395) 444445 - mobile 07780 998732 or email debra@eatwellnow.co.uk
Debra also offers advice on a wide range of matters in the form of private consultations within the Exeter area.