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Boosting your Family Immune System

Protect your family with healthy food

The immune system plays a vital role in fighting infection and warding off common illnesses. The way the immune system reacts to pathogens, called ‘immune response’, is affected by the things we eat, thus good nutrition can strengthen you and your kids’ health.

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Boost your immune system by eating for immunity

Because the food you and your family eat has an impact on immune response, make sure your diet is filled with nutritious food items that build defence against common colds and other viruses. Here are some foods that can help the whole family to maintain wellbeing:

  • Whole grains – Rather than cook refined wheat pasta or serve white bread, choose whole grains such as whole-wheat bread and pasta, or other healthier carbohydrates such as brown rice. These all provide antioxidants which help the immune system in fighting pathogens. Whole grains contain zinc which also helps strengthen immunity.
  • Fruits and vegetables – Incorporating regular servings of fruit and vegetables into your family’s diet will ensure that your family gets plenty of antioxidants such as Vitamin A, C and E. These are not only good for the immune system but have additional health benefits.
  • Garlic and onion – These vegetables are age-old immune system stimulators, and they also contain nutrients that help combat cancer-causing pathogens (carcinogens).
  • Fresh fish – Fish is a strong source of omega-3 fatty acids which assist brain development as well as immune function. Fish also provides vital nutrients such as vitamin B6 and zinc.
  • Beans – Beans contain iron and vitamin B6, both of which help boost your immune system.
  • Nuts (almonds and walnuts) – Both kinds of nuts contain substantial amounts of vitamins E and B6, as well as healthy fats, all of which help to maintain immunity and physical health.
  • Probiotic-containing food – Foods such as yoghurt which have added probiotics assist in establishing and maintaining healthy digestive flora, and are generally useful