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5 Essential Nutrients To Keep Your Immune System Strong

Photo by Brooke Lark on Unsplash

 

 

Article by Sally Shi-po POON (Registered Dietitian)

 

Lately, I have received many inquiries about food and nutrition related to the COVID-19/ Coronavirus pandemic. Put simply, there is no specific food or supplement will prevent you from catching COVID-19. Good personal hygiene practice, such as washing hands frequently and wearing surgical masks, remains one of the means of avoiding infection. In addition, the local government has urged the public to go out less and reduce social gatherings at this stage.

 

Maintaining a healthy lifestyle is the best step you can take toward naturally keeping your immune system strong and healthy. This can be achieved through regular exercise, adequate rest and a balanced diet. There are many nutrients that are involved with the normal functioning of the immune system such as these:

 

1.Vitamin A

Vitamin A is essential for normal vision and immune function. It also helps the lungs and other organs function properly. Food sources of vitamin A include liver, spinach, sweet potato, squash, carrots, cantaloupe, apricots, and mangos. Vitamin A is a fat-soluble vitamin so it is better absorbed when you eat it with healthy fats such as olive oil, nuts, and seeds.

2. Vitamin C

Vitamin C plays a key role in immune function. Consuming five varied servings of fruits and vegetables a day can help you achieve recommended amounts of vitamin C. Food sources of vitamin C include guava, kiwifruits, oranges, grapefruit, strawberries, bell peppers, broccoli, and tomatoes.

3. Vitamin E

Vitamin E acts as an antioxidant and our body needs vitamin E to maintain its immune system healthy. Vegetable oils (such as wheat germ, sunflower, and corn oils), nuts (like almonds and peanuts), seeds (such as sunflower seeds and sesame seeds), and avocado are excellent sources of vitamin E.

4. Zinc

Zinc plays an important role in immune function. Older people who have low levels of zinc might have a higher risk of getting pneumonia. Zinc is found in many foods and you can get recommended amounts of zinc by eating a variety of foods including oysters, crab, lobster, beef, pork, chicken, baked beans, cashews, pumpkin seeds, oatmeal, yogurt, and cheese.

5. Iron

Iron deficiency anaemia can impair immune function and make you less able to fight off germs and infections. You can get recommended amounts of iron by eating a variety of foods including red meat, seafood, poultry, iron-fortified breakfast cereals, lentils and legumes, spinach, nuts, and raisins. Your body absorbs iron from plant-based sources better when you eat it with foods that contain vitamin C, such as oranges, kiwifruit, and tomatoes.

 


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5 Foods To Eat For Healthy Skin

By Sally Shi-Po Poon (Dietitian)

 

Everyone wants glowing and flawless skin. Unfortunately, as we age, extrinsic skin damage develops due to exposure to UV radiation, stress, poor nutrition, alcohol intake and environmental pollution. Although good skin is partially influenced by our genes, having a balanced diet that is packed with antioxidants can help your skin glow and maintain its youthful appearance for as long as possible. Here are my top five favourite “beauty foods”.

 

(1) Guava

Guava is super rich in vitamin C, a crucial antioxidant for wrinkle prevention as it promotes collagen formation and skin regeneration. One guava (55g) contains 125.6mg vitamin C which meets the daily requirement for adults – 75mg for women and 90mg for men. Fruits and vegetables are the best sources of vitamin C, including red and green peppers, raw tomatoes, broccoli, grapefruits, kiwis, strawberries and oranges. The level of vitamin C can be diminished by prolonged storage and cooking because it is water soluble and can be destroyed by heat. Steaming may lessen cooking losses. In general, consuming five varied servings of fruits and vegetables a day can provide adequate amount of vitamin C to meet our daily needs.

 

(2) Salmon

Salmon is an excellent source of omega-3 fatty acids such as EPA and DHA, which help to regulate inflammation, maintain skin moisture and prevent dryness. The American Heart Association recommends eating fish at least two servings a week and each serving is 3.5 ounces cooked. Preferably oily fish like salmon, sardines, herring, mackerel, eel, and albacore tuna.  Vegetarians or individuals who don’t eat fish or seafood can choose flaxseeds, walnuts and canola oil.

 

(3) Germinated brown rice

When brown rice is germinated, its nutrient content is greatly increased, such as GABA (gamma aminobutyric acid), lysine, vitamin E, niacin, magnesium, vitamin B1 and B6, ferulic acid and zinc. All these nutrients contribute to healthy skin due to their antioxidant and skin-protecting properties. Research shows that GABA can improve sleep and its amount in germinated brown rice was found to be ten times more as compared to white rice and two times more than that of brown rice.

 

(4) Seaweed

Edible seaweeds are good sources of dietary fibre, vitamins A and B, iron, zinc, omega-3 fatty acids, and phenolic compounds.  These nutrients have remarkable anti-inflammatory and antioxidant properties. Enjoy seaweeds in moderation such as in noodles, salad, soup or sushi. However, seaweeds are rich in iodine, particularly kelp; and overeating for a prolonged period of time can affect the thyroid function adversely. It is recommended to consume kelp no more than once a week.

 

(5) Turmeric

Turmeric has long been known to have anti-inflammatory, antimicrobial, antioxidant and wound healing properties. The active ingredient in turmeric is curcumin, which works by scavenging free radicals that can damage our skin cells. Fresh or dried turmeric can be added as a spice during cooking; and it goes well with soup, seafood, chicken, rice, lentils, and vegetable dishes. Other herbs and spices such as cloves, oregano, ginger, and cinnamon are also good sources of antioxidants. Whatever you like, the key is to consume a variety.

 

Extra tips for skin health:

  • Drink at least 6 to 8 glasses of fluids daily to keep your skin hydrated.
  • Limit sugar intake – sugar can speed up the signs of skin ageing by producing advanced glycation end products (AGEs). Accumulation of AGEs can affect the structure of the skin, leading to increased stiffness and reduced elasticity.
  • Drink sensibly – drinking too much alcohol can lead to skin dehydration and form wrinkles.
  • Quit smoking – smoking can fasten the ageing process of skin and contribute to wrinkles.
  • Sleep 7 to 9 hours each night to let your skin rest and regenerate.

 

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/5-foods-to-eat-for-healthy-skin-1#slide-1

 

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