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Pocketmags Digital Magazines
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Pocketmags Digital Magazines

WINTER READY

Alessandra Fel ice discovers the best foods to help support your immune system

With winter months and colder temperatures comes all the advice on how to beat colds and flu and how to ‘boost your immune system’. While we can’t exactly boost our immunity, what we can do is eat a diet that includes plenty of foods that contain the nutrients involved in the functioning of the immune system and production of immune cells. Luckily, a plant-based diet naturally offers a wide variety of many of these and, with a bit more attention towards some key nutrients, we can defi nitely support our immunity and if we do get a cold, maybe help to reduce its duration or symptoms. A few of the essential macro and micronutrients are fibre, protein, essential fatty acids and vitamins such as A, C, D, E, folic acid, B6, B12 and minerals like zinc, selenium, iron, copper.

Fibre is a type of carbohydrate that is contained in all plant foods in many different forms, so try to vary the foods you eat every week and pick new ones when you can. Certain high fibre foods like beans, legumes, artichoke, Brussels sprouts, bananas and other fruit and vegetables contain prebiotic fibre that ‘feeds’ the benefi cial bacteria in the gut, and fermented foods like dairy-free yoghurt, kefir and kombucha contain different types of bacteria that are thought to be benefi cial for the gut microbiota. Ingested probiotics can modulate immune functions by interacting with intestinal cells and gut- associated immune cells, but as probiotics don’t permanently alter the microfl ora, we need regular consumption.

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About Vegan Food & Living Magazine

Still wondering what to have for your Christmas dinner this year? Look no further as we have plenty of festive inspiration waiting for you. From delicious options for Christmas dinner to Boxing Day brunch ideas, make your own chocolate and beauty gifts, and an alternative gift guide that will help you give experiences rather than 'things', we've got it all. Also this issue, we show you how to whip up a feast using just five ingredients per course, get creative with vegan sushi and celebrate Hogmanay in style. Plus we have all your nutritional needs covered with advice on how to get your immune system winter ready, what to eat to boost your energy and how to keep your heart healthy. Plus this issue comes with an exclusive 2020 Make A Difference Calendar. Get all this and much more in the December issue of Vegan Food & Living.