IMMUNITY
Your immune system is your body’s first line of defence from bacteria and viruses, and there are plenty of things you can do to help it out. Try these nutrients and life-hacks to support your body this winter.
A is for… Andrographis paniculata
This native South Asian medicinal herb has been used for centuries to fight infection and reduce inflammation. Andrographis has potent antibacterial properties and is thought to stimulate the immune system and prevent flu viruses from binding to cells to infect you.
● TRY IT Viridian Andrographis Complex (£24.70 for 60 capsules, viridian-nutrition.com) includes andrographis leaf extract, plus vitamin C and zinc.
B is for… B vitamins
B vitamins give you a boost by helping your body turn the nutrients from food into energy. They also help your immune system to function properly. The eight B vitamins are:
● B1 (thiamine) found in pork, sunflower seeds, fish and peas.
● B2 (riboflavin), also an antioxidant, found in mushrooms, beef, eggs and yoghurt.
● B3 (niacin) aids DNA repair. From chicken, brown rice, tuna and lentils.
● B5 (pantothenic acid) from chicken, fish, yoghurt and avocado.
● B6 (pyridoxine) helps red blood cell production for energy. Find it in bananas, chickpeas, salmon and oats.
● B7 (biotin) helps you use carbs and fat for energy. Find it in sweet potato, eggs, salmon and cheese.
● B9 (folate) is in leafy greens, sunflower seeds, peanuts and beans.
● B12 (cobalamin) may elevate mood and stave off fatigue. Found in meats, eggs, seafood and dairy.
● TRY IT Better You B-complete Oral Spray (£11.95, betteryou.com). A blend of all eight B vitamins that's easily absorbed directly into your blood stream. Contributes to the reduction of tiredness and fatigue, while boosting macronutrient metabolism.
C is for… Vitamin C
‘Foods containing vitamin C help the body grow and repair tissues, to help you get back to full health faster. There is even some evidence that vitamin C can help reduce your cold symptoms by up to one and a half days,’ says Thomas Hal Robson-Kanu, a functional nutritionist and founder of The Turmeric Co (theturmeric.co).
● TRY IT Some of the best foods that contain vitamin C are green peppers, blackcurrants, kale, kiwis and oranges. Also try Altrient C Liposomal Vitamin C (£49.96, abundanceandhealth.co.uk). These liposomal sachets contain 1,000mg of vitamin C, which is more absorbable than powders.
D is for… Vitamin D3
Foods containing vitamin D3 are especially important for your immune system. ‘The anti-inflammatory and immunoregulatory properties contribute towards normal functioning of the immune system. Vitamin D3 has al
