TO stay healthy, pay attention to what's on your plate. It's a simple formula and one that remains relevant even today.
Portion control, eating from a variety of sources, consuming natural foods and adding known superfoods to our diet, are some of the simple ways to keep our immune system healthy and functioning at its best.
One does not need vitamins and minerals from supplements when they can easily be found through foods. Go natural and choose wisely and our body's defence system will be in top form.
Here are some nutritional tips to boost your immune system:
Eat In Colours
Always opt for a "rainbow" on your plate where fruits and vegetables are concerned. Different colours offer different nutrients which are beneficial for the immune system and protection against certain diseases. For example, red coloured fruits and vegetables are high in lycopene, which has been linked to heart health and protection against certain cancers, while orange and yellow-coloured produce, keep the eyes healthy and improve the immune system
Go Local
Many traditional foods are naturally rich in the very nutrients that we often seek through supplementation to boost the immune system. Tempeh, for example, is an excellent source of protein and also contains key vitamins and minerals that are essential to support a healthy body, such as potassium, magnesium, iron, calcium, vitamin B-6 and antioxidants.
It's also a natural source of prebiotics and probiotics, so it promotes gut health. Pucuk paku (jungle fern) meanwhile, is high in iron, another essential element for a healthy immune system besides being a rich source of fibre and antioxidants.
Power Of Protein
The role of protein in promoting good health and helping the body to heal cannot be overstated. Eggs, seafood and lean meat are good, healthy sources of protein and should be included in daily meals. For those who are vegetarian, opt for alternative protein sources from foods such as beans, tofu, yoghurt, milk, cheese and nuts. Do ensure that daily protein intake is met for a healthy immune system.
Keep It Balanced
The Ministry of Health's "Quarter Quarter Half" (suku suku separuh) healthy plate concept is an easy way to manage portions and ensure we have a healthy balanced plate which boosts health.
Eating in a balanced manner promotes good health in the long run and prevents the onset of diseases, as opposed to crash diets which may only result in temporary weight loss. Fill a quarter of your plate with healthy carbs such as wholegrains, another quarter with lean protein such as fish or chicken, and the remaining half with a variety of fruits and vegetables.
Slip In The Superfoods
Certain foods are known for their high nutritional content and the ability to ward off diseases, so it pays to include them in our daily diet whenever possible. Mushrooms, for example, are loaded with polysaccharides that help boost the immune system, while watermelon has vitamin B6 and glutathione to keep the immune system functioning properly.
Turmeric, which is widely used in Asian cooking, is a known disease fighter, mainly due to its compound called curcumin, which has antioxidant and anti-inflammatory abilities.