Boost Your Immune System Part 3

1. Keep hydrated – Around 1.5 - 2 litres water a day for an adult - Your first barrier against bacteria, viruses and other microbes is your skin and the mucous membranes that line your airways and digestive tract. To work well they need to be hydrated. They also benefit from good levels of selenium, zinc and vitamin A. The deeper levels of your immune system, such as your lymphatic system, also needs hydration.
   
2. Include beta-carotene - This is a protective antioxidant that also converts to vitamin A, one of the most important vitamins for a well-functioning immune system. Find it in leafy green veg and orange vegetables.
3. Eat 3-4 brazil nuts a day – For selenium and zinc - Selenium helps T-cells to multiply and develop, and prevents some viruses from mutation from a mild to a more severe strain. Zinc is crucial for the function, number and balance of nearly all your white blood cells, and has been shown to effectively reduce infections, both in middle-aged adults and toddlers aged 6-35 months.

Roasted butternut soup

• 1 butternut squash
  
• 2-3 onions (preferably red)
  
• 1-3 cloves garlic
  
• 1-2 inch piece fresh ginger
  
• 8-9 brazil nuts - ground
  
• Large handful spinach or pak choi
  
• Stock or a good quality stock cube and water
  
• Seasoning
  

1. Roast the squash in a moderate oven until soft – usually 40-60 minutes
   
2. Halfway through the roasting time, add the onions and garlic (whole, unpeeled) If the onions are large, add them 10-15 minutes earlier.
   
3. Remove vegetables from oven, let them cool a little and peel them all.
   
4. Blend together with the spinach/pak choi, brazil nuts and ginger.
   
5. Add to a pot with the stock/water and seasoning and warm through – adjust seasoning to taste.
   

Dry skin brushing is a great way to get the lymph moving, especially if you are getting less exercise than usual. You brush gently – (preferably with a wooden-handled back brush) – from your feet, hands and neck towards your heart. You can do this daily, or once or twice a week.

Find Kirsten at connectwithnutrition.co.uk