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3 MICRONUTRIENTS for your Immune System

Micronutrients come in the form of Vitamins and Minerals





Here I briefly touch on 3 I love for the immune system and how to source them from whole food


VITAMIN A


BENEFITS


  • LOWERS CHOLESTEROL

  • & BOOSTS THE IMMUNE SYSTEM BY INCREASING

  • INFECTION FIGHTING T CELLS

  • BUILDS RESISTANCE TO RESPIRATORY INFECTIONS

  • PROMOTES HEALTHY HAIR, SKIN AND NAILS


WHOLE FOOD SOURCES

CARROTS, DARK GREEN AND YELLOW VEGETABLES, YELLOW

FRUITS, CAPSICUM, SWEET POTATO, APRICOTS, LIVER,

MINT, EGG YOLK, HARD CHEESES


VITAMIN C


BENEFITS

NOURISHES THE ADRENALS - WE LOOSE MORE VITAMIN C WHEN WE ARE STRESSED, RUN DOWN AND/OR TIRED.

AID IN PREVENTING VIRAL AND BACTERIAL INFECTIONS

PROTECTS THE IMMUNE SYSTEM

INCREASES ABSORPTION OF IRON - IRON ALSO IMPORTANT IN IMMUNITY

WHOLE FOOD SOURCES


CITRUS FRUITS, ORANGE, GRAPEFRUIT, KIWI FRUIT, STRAWBERRIES, BERRIES, LEMONS, MANDARINS (COMING IN SEASON SOON), GREEN LEAFY VEGETABLES, POTATOES, CAULIFLOWER, CAPSICUM, BROCCOLI, BRUSSEL SPROUTS, TOMATOES


VITAMIN D


BENEFITS

SYNTHESISED BY THE ACTION OF SUN ON THE SKIN

IN CONJUNCTION WITH VITAMIN A RICH FOODS - BENEFICIAL FOR THE IMMUNE SYSTEM - IMMUNE REGULATING

VITAMIN A OPTIMISES THE ACTION OF VITAMIN D

WHOLE FOOD SOURCES

MUSHROOMS - ESPECIALLY IF LEFT IN THE SUN FOR A FEW MINUTES, SARDINES, SALMON, TUNA, EGG YOLK, SPROUTED SEEDS, BUTTER



HOW CAN YOU GET MORE OF THESE NUTRIENTS IN DAILY? HERE ARE JUST SOME SUGGESTIONS


  • MAKE A CARROT/SWEET POTATO SOUP or CARROT MUFFINS FOR AFTERNOON OR MID MORNING SNACK FOR YOU AND THE KIDS I LOVE THIS RECIPE BY MY GOOD FRIEND AND FELLOW NATUROPATH EMA TAYLOR https://emataylor.com/carrot-cake-muffins-with-lemon-orange-icing/

  • GET IN THE SUN AND HAVE SKIN EXPOSED FOR 5-10 MINUTES EVERYDAY, INCLUDING YOUR FACE WITHOUT SUNGLASSES (ALSO HELPS CIRCADIAN RHYTHM)

  • MAKE A MUSHROOM OMELETTE FOR BREAKFAST! TRY ADDING DIFFERENT VEGETABLES TO YOUR MEALS EVERYDAY!

  • EAT CITRUS FRUITS WITH NUTS AT THE DESK TO BOOST YOUR BRAIN POWER AND IMMUNE SYSTEM!

  • CHALLENGE YOUR FAMILY, HOW MANY DIFFERENT COLOURS/VEGETABLES/FRUITS CAN YOU EAT THIS WEEK? - DO A SCORE BOARD!



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About Sarah Fehlberg

Sarah is located in Terrigal, NSW and has been a Personal Trainer for 20 years, after working one on one with clients for a long time, she realised there was a gap between their movement output and proper nutrition guidance in order to achieve client-specific goals. Through Nutritional Medicine support, Sarah teaches the importance of food as medicine and understands a range of tools are needed to guide you in order to be able to truly thrive.

©2020 Sarah Fehlberg Naturopathy