Ask the pharmacist
James Geraghty
With swine flu in the news nearly every day, many people are wondering how to keep their immune system as healthy as possible. The festive season is also fast approaching, and everyone would like to be in top form and in good health for the parties and get togethers. Immunity plays a central role in fighting off the seasonal maladies that can ruin Christmas.
Healthy immunity depends on a broad array of nutrients, such as vitamins, minerals, fatty acids, amino acids and carbohydrates. Therefore a nutrient-rich diet crammed with fresh, seasonal fruits and vegetables is essential.
Good immune-strengthening foods include garlic, onions, olives, olive oil, beetroot, peppers, fresh herbs, chillies, sweet potato, carrots, apples, nuts, seeds, tofu, miso, lemon, lime, honey, blueberries... the list goes on, but generally lots of raw, colourful fruit and veg.
Where possible, opt for organic food over non-organic. Research shows that it is more nutritious with higher levels of vitamins, minerals and other nutrients – and fewer potential toxins like synthetic pesticides and antibiotics.
Essential fatty acids are also important. They are required for the normal functioning of lymphocytes (white blood cells), which are directly responsible for producing antibodies to fight against infection. Oily fish, nuts and seeds or flax seed oil are all good sources.
For those with a weak digestive system, probiotics can also help to strengthen the immune system. Aim for 5-20 billion bacteria daily.
Specific vitamins and minerals can also lend support. Vitamin C and zinc in particular are often linked with a healthy immune system, so increase supply where necessary. Ester-C, a buffered ‘body ready’ form of vitamin C is better absorbed by the body and a personal favourite.
There’s also an increasing amount of research suggesting that the mineral selenium can help to fight against infection by slowing the replication of virus cells in the body. Good food sources include brazil nuts, oats and brown rice.
As far as herbal remedies are concerned, Olive Leaf Extract can be very useful. With powerful antimicrobial activity, it can help against a whole range of bugs (bacteria, viruses, fungi and parasites), including those responsible for the common cold. Check with your local health shop for safe use, especially if taking any other medication.
Finally, immune support wouldn’t be complete without giving a nod to echinacea and elderberry. Both are believed to help strengthen the immune system and fight infection.
James Geraghty is the managing director of the Molloy’s Lifestyle Pharmacy Group. He has a degree in biochemistry and pharmacy, as well as 15 years’ experience of the health industry. A huge believer in the importance exercise and wellbeing, he regularly lectures to active retirement and special interest groups around the county.
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