Lifestyle Choices

Here are some of the basic ingredients that need to be added to your daily diet if you want to boost and protect the performance of your immune system. Do remember that what is being aimed for here is a basic framework that can be adopted on a long-term basis in order to experience optimum health and vitality. The suggestions made are deliberately not extreme or drastic, but should be easy to stick to without feeling restricted or hard-pressed to know what to eat.

Most significantly of all, the emphasis is on outlining what can be added to the diets rather offering a harsh list of what has to be eliminated. It is also flexible, so that if you temporarily go slightly off course – on holiday or during the Christmas party season, for instance – you will know how to get back on track as quickly and effectively as possible.

Always remember that to gain the maximum benefit from what you eat, you should never lose sight of the sensual pleasure that food gives. This has to be a central part of any eating plan that is going to work on a long-term basis. Of course, the basic principles can be applied in a more drastic way if you want to kick off with a more radical start by de-toxing your system. But in the main, it helps to remember that drastic measures that are not followed by a long-term change in eating patterns are only likely to give short-term returns. A more realistic, achievable approach will give the basic framework needed to make your eating patterns a health bonus rather than a health hazard.

Remember, too, that the way foods are prepared can be almost as important as the quality of the ingredients themselves when it comes to making the most of their immunity-boosting potential.

Fresh Fruit and Green Vegetables

In any immunity-boosting eating plan, it is essential to have as many helpings of fresh, raw fruit and vegetables as you can manage. Although the choice available varies slightly according to the season, there is still an impressively wide range of fruit and vegetables available to us most of the time in large supermarkets. There is such a wide variety of choice on offer that fruit and vegetables can easily be chosen to suit your mood, budget, and time available on any given day. They can be included in salads, soups, purées, freshly-blended pasta sauces, home-made fruit and vegetable juices, casseroles, couscous and bite-sized snacks made from sticks of chopped raw fruit and vegetables.

The benefits to the immune system of including frequent helpings of fruit and vegetables are multiple, and are partly connected to the antioxidant nutrients in dark orange, yellow, red and green vegetables.

CITRUS FRUITS

It is well known that citrus fruits such as oranges, lemons and grapefruit contain lots of vitamin C. Less well-known, perhaps, is the fact that there are alternative sources of this essential nutrient and supporter of the immune system available in other fruit and vegetables, including kiwifruit, dark red or purple berries such as blueberries, tomatoes, peppers and dark green vegetables. This is especially good news for those who may have food sensitivities that include negative reactions to citrus fruits.

FRUITS CONTAINING LYCOPENE

Tomatoes, watermelons, guavas and grapefruit are rich in the carotenoid lycopene. This is a fat-soluble nutrient which appears to have a powerful action on the immune system which may protect against cancer. Because of olive oil’s fat- soluble nature, adding a little cold-pressed olive oil to tomatoes before eating them appears to allow the body a greater uptake of the lycopene in the tomatoes.

GRAPES

Grapes appear to have an important role to play in protecting against cancer because of the presence of an important

Phytochemical called reservatrol. They are also sources of selenium and quercetin. Possible benefits of eating grapes frequently include lowered cholesterol levels, reduced incidence of allergies and improved condition of the circulatory system. For maximum benefits, choose red or purple grapes in preference to green as they appear to have a higher antioxidant yield.

CRUCIFEROUS VEGETABLES

Cruciferous vegetables such as broccoli, cauliflower, cabbage, and watercress are generating interest among nutritionists because of the protection they appear to give against cancer of the colon and breast and intestinal polyps. The phytochemicals found in broccoli appear to have a positive effect in switching off cancer cells and allowing the body to eliminate them. The sulphoraphane that broccoli also contains appears to support helper T-cells in identifying cancer cells so that they can be dealt with as speedily as possible.

DIETARY FIBRE

Fruit and vegetables are an essential source of dietary fibre, which plays an important role in protecting against chronic digestive problems such as constipation. A diet that is seriously low in fibre can leave us more vulnerable to obesity and to diseases of the heart and bowel. It is thought that the high- fibre content of a healthy vegetarian diet may be one of the important factors in vegetarians having a substantially reduced risk of dying of cancer. It has been estimated that this may be approximately 40 per cent lower than for meat eaters.

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