Want to boost your immune system? These are the 30 key foods to add to your plate
In the middle of a global pandemic, it’s safe to say our routines have gone out the window. From struggling to get up in the mornings to grappling with totally wild dreams and attempting to take up at-home workouts, ‘normal’ life seems like a million years ago.
And the same goes for what we’re eating. We’ve gone from grabbing a sandwich in Pret for lunch most days to foraging in the fridge between Zoom calls, cooking up random concoctions from store cupboard tins when we have the energy – and having crisps for dinner when we don’t (just us?).
And hey, no judgement. Life is hard enough right now without beating yourself up for your food choices. But obviously with Coronavirus on the rampage, it feels more important than ever to ensure our immune systems are strong. And along with getting enough sleep and exercising, so much of that strength depends on the foods we eat.
Olga Hamilton, head of nutrition for Nutri Genetix, says: “It is well known that a good diet and the ‘right nutrients’ are essential for our immune system to function properly. Our bodies cannot make or create certain essential nutrients, that’s why it is absolutely critical to make sure your diet supplies all those nutrients.”
Her top tip? “Make every bite count – nutrient dense foods are high in nutrients but relatively low in calories, so you get high nutrient per calorie ratio. Nutrient-dense foods are ones which contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.”
If you have no clue where to start, fear not. We have tracked down the top 30 fruits, vegetables, nuts, pulses and more to eat (plus a few things to drink) to reap some immunity-boosting benefits. Some may surprise you – oh hi, dark chocolate – but you’re bound to find loads you’ll like, and your body will love.
iStockOranges
Like apples, the high fibre content oranges contain promotes fullness and helps to keep blood sugar levels steady. They also include a cocktail of energy-boosting vitamins. Steer away from juice, though – it’s higher in calories and sugars, which could make you feel sluggish.
iStockWalnuts
Walnuts are packed with iron, zinc, potassium and protein, and are a fabulous energy source for gals on the go. Toss a handful over a salad, or eat in a stir fry to reap the nutritional rewards.
iStockAlmonds
Almonds are packed with skin nourishing vitamin E and protein, as well as being a great source of energy. So skip the sugary foods and snack on a small handful when you’re feeling lethargic instead.
iStockWater
If you want to keep your concentration – and your cool – you need to drink plenty of fresh water. Water is essential to the proper chemical functioning of every single cell in your body, so you need it to be able to work to your fullest capacity. The recommended amount is 2 litres a day (about eight glasses). Try to stick to it!
iStockGreen Tea
Green tea is thought to aid glucose regulation, which in turn can help you to maintain steady energy levels. This is due to the high concentration of natural antioxidants called catechin polyphenols it contains. Try drinking three to five cups a day, or take in supplement form, to notice a difference.
iStockPineapple
Tropical fruits like pineapple contain an exotic blend of nutrients that boost energy levels. These including iodine, which promotes healthy thyroid function (this is the gland that regulates the metabolism by controlling how quickly it burns energy). Meanwhile, high levels of B vitamins, potassium and calcium stimulate blood flow and lower the cholesterol.
iStockPeanuts
Thanks to the high level of proteins and good fats peanuts contain, a 181 calorie handful a day can actually curb hunger pangs and help to regulate energy levels. Just steer away from them in butter or salty form.
iStockAlfalfa Sprouts
Sprouts in general are good all-round health boosters as they are extremely low in calories, but contain a full set of vitamins (A, B, C, D, E and K), as well as essential folic acid, iron, calcium, magnesium and zinc. These elements combined can improve overall health and vitality, and help you keep your energy levels up for longer.
iStockGinseng
Endurance athletes swear by ginseng and often take it in tea or supplement form before a big race. This is because it speeds up the metabolic rate, enhancing their performance by giving them the extra energy they need to last the distance. Transfer this tip to your own busy life, and see if it helps you last that little bit longer.
iStockBananas
Bananas are a great energy source, and are high in skin-improving minerals like zinc. Blend into a morning smoothie and keep one in your bag for a quick burst on the go.
iStockWholegrain Wheat
Wheat is often given a bad dietary rep, but eating it in wholegrain form is a great way to boost your energy levels. Switch white toast for a slice of wholegrain granary in the morning and swap out white pasta for brown.
iStockGuarana
Noticed this ingredient lurking in your energy drinks? It’s actually extracted from the seeds of a plant that grows in the Amazon rainforest. Each tiny husk contains twice the amount of caffeine as coffee beans do, as well as other vitamins and minerals. For a quick, emergency fix, drink in herbal tea or take in capsule form.
iStockOats
Eating a portion of oats in the morning for breakfast as part of a low calorie diet is a great way to provide your body with slow-release, natural energy throughout the day. This can lower your cholesterol and help to maintain a healthy metabolic rate.
iStockApricots
Fibre-rich apricots are high in vitamins A and C, as well as natural sugars to help stabilise your energy levels. Swap out your usual midday snack for a small bag of dried apricots and a sprinkling of almonds, and see if it makes a difference.
iStockBroccoli
Broccoli really is a superfood. It contains almost a complete set of vitamins, as well as essential minerals like calcium and potassium, and is high in fibre and relatively low in calories – making it a great mealtime addition to boost your general health and vitality.
iStockBrown Rice
Brown rice and other wholegrain cereals can aid weight loss as a source of slow-release energy, which keeps you satisfied for longer. Each grain is packed with B vitamins and protein too.
iStockLentils
As well as containing high levels of protein and complex carbohydrates, lentils are a good source of the mineral molybdenum, which can help to maintain active energy levels.
iStockSpinach
Spinach offers great health benefits for the body, and is a fantastic source of antioxidants, potassium, iron, magnesium, vitamin B (particularly good for boosting energy levels) and vitamin C. It’s also low in calories and high in fibre, which helps to curb cravings and keep sugar levels on an even keel.
iStockDark Chocolate
Yes, it’s true – a few squares of antioxidant rich dark chocolate can boost energy levels and mood, not just because of the vitamins and caffeine it contains, but also because of a stimulant called theobromine. Just a few squares, mind, and the darker the better!
iStockQuinoa
Super wholegrain quinoa is high in protein, complex carbs and fibre, and can supply your body with a steady stream of energy throughout the day. It’s also rich in B vitamins, which are known to help combat stress, too.
iStockEggs
While it is true that eggs are relatively high in cholesterol, they are low in calories and full of essential amino acids, selenium and vitamins, all of which help to keep us feeling full and boost our energy levels. Try poached eggs on wholemeal toast or a vegetable omelette as a healthy meal option.
iStockMangos
This is also true of mangos …
iStockPapaya
…And papayas, which have over 300% your daily intake of immune system-boosting vitamin C.
iStockDates
Adding a couple of dates to your diet is a great way to boost your vitality. Each fruit is packed with iron, potassium, calcium, manganese, copper and magnesium, as well as energising B vitamins and anti-inflammatory tannins. Oh, and fibre, natural sugars, proteins… Need we go on?
iStockSunflower Seeds
Another great snack to have on the go is sunflower seeds. They’re packed with slow release energy, as well as protein, iron, B vitamins and other beauty-boosting nutrients…
iStockSeasame seeds
…As are sesame seeds. Sprinkle in salads, yogurts and on cereals to get the most out of them.
iStockYogurt
Foods rich in magnesium, like yogurt, can really give you an energy boost when you’re feeling lacklustre. Magnesium stimulates enzymes that are important for the metabolism of carbohydrates and protein, and thus helps to regulate the release of energy from food in the body. Try eating plain, low-fat yogurt with tropical fruits in the morning and see if it makes a difference.
iStockAsparagus
Asparagus – like beetroot – is particularly high in vitamin B, which naturally aids healthy energy levels. It is also high in fibre and other antioxidants, which regulate your insulin levels and keep you feeling fuller for longer.
iStockParsnips
Parsnips are high in soluble fibre, which helps to lower cholesterol and keep energy resources ticking along steadily. They contain a wealth of vitamins and minerals too, including folic acid and vitality-boosting B vitamins. They’re also relatively low in calories, so ditch the roast spuds and opt for parsnips instead.
iStockSweet Potato
Complex carbohydrates that are full of fibre are a source of basic, steadily-burned energy for the body, which can help to regulate our blood sugar levels and keep us feeling fuller for longer. Sweet potatoes are particularly good because, as well as the above, they also contain energising vitamin B.
