Dr Parrot’s Immune System Hacks
Does your immune system need a boost? Here are our top suggestions for an immune system re-boot:
Turmeric and black pepper: Turmeric has fantastic antioxidant and anti-inflammatory properties, and taking a supplement that includes black pepper helps your body to absorb it more easily. Or add both to your favourite curry. Other anti-inflammatory foods include pak choi, cinnamon, ginger, mung beans and blue cheese.
Probiotics: Having a healthy gut helps support your immune system, and can ensure that you recover from illnesses more quickly. One way to improve your gut is to increase the number of good bacteria living in it through eating food containing probiotics such as probiotic yoghurt, or fermented foods like pickles, kombucha tea, sauerkraut or miso soup. Unpasteurised cheeses are another great food for the gut, especially parmesan. It may be best to eat probiotic products on an empty stomach to get the best results, so think about having a probiotic yoghurt or miso soup for breakfast. Actimel seems to be the brand of yoghurt that has the most research backing.
Prebiotics: Prebiotics help keep the good bacteria in your gut healthy. Garlic, leeks and onions are great sources of prebiotics, so try to build them into your meals as often as possible. Other good options are nuts, wheatgerm, bananas, asparagus, artichokes, chicory, broccoli and mushrooms. Eating more wholegrains will also keep your gut happy.
Sweet potatoes: Food rich in beta carotene and vitamin C such as sweet potatoes are thought to help boost your immune system. Other good options are tomatoes and oranges.
Lemon: Granny was right, honey and lemon are great immune boosters. To keep your dentist happy, try drinking lemon through a straw, or eat a piece of cheese afterwards to neutralise the acid.
Zinc: Zinc supplements are a popular immune booster. Zinc has been shown to reduce the severity of colds, and research at Ohio University has shown that zinc deficiency can lead to excessive inflammation. Foods that are high in zinc include lamb, pumpkin seeds and chickpeas
Ginger: Research suggests that ginger is an antioxidant and an anti-inflammatory, so try adding fresh ginger to your curries and stir-fries.
Shitake mushrooms: A University of Florida study has shown that shitake mushrooms are powerful boosters of the immune system
Cabbage: Recent research has shown that chemicals in cabbage or any vegetable from the cruciferous family can reduce inflammation in the gut and promote a healthy immune system. Cruciferous vegetables include broccoli, cauliflower, kale, watercress, sprouts, radish, pak choi, horseradish and cress.
Bean sprouts: Bean sprouts have also been shown to help keep the immune system strong.
Exercise: Keeping active can help boost your immune system, and can improve your response to a flu jab. Build up gradually if you don’t do much exercise now – yoga can be a good place to start.
Sleep: Research from the Netherlands and the UK has shown that lack of sleep is a risk factor for an impaired immune system. Try our tips for a good night’s sleep here.
Click here for recipe ideas.
Click here for our tips on taking supplements.