Immunity boosting diet makes you beautiful
So your office is stuffy and hot, and your daily commute bombards you with germs, plus there’s the swine flu scare to think about, so no wonder you may be looking and feeling less than beautiful and a little apprehensive when your fellow passengers start coughing.
The natural solution offers a tasty solution to beef up your immunity, helping you protect yourself from any incoming predators whilst revitalising your skin, hair and nails so you feel and look good from the inside out.
This immunity boosting beauty diet will provide you with the nutrients to replenish and build your immunity whilst also fighting ageing. It involves loading your diet with the most potent super foods to support your bodily systems.
The foods listed in the diet will dramatically improve your appearance providing an immunity boosting beauty fest to get you through the crisis. Healthy food has never looked or felt so good.
Immunity boosters and beauty enhancers
Vitamin A and beta carotene
Sources: watercress, apricot, papaya, pumpkin and pumpkin seeds, sweet potatoes, carrots, yams, cantaloupes, green leafy vegetables.
A deficiency of vitamin A can cause dry skin and hair as well as frequent colds. It’s a key antioxidant vitamin involved in protecting cells against disease and a well known wrinkle eliminator added to many beauty preparations and applied topically in the form of tretinoin (the active ingedient in Retin-A and Renova).
Getting vitamin A from foods will improve your skin and can actively prevent some skin disorders such as acne. This wonder vitamin is a free radical scavenger and its antioxidant action will improve your immunity due to its important role in maintaining the integrity of the inner and outer skin and the way it enhances natural killer (NK) cell activity, those cells that play an important role in controlling infection.
Sources: parsley, black currents, broccoli, cabbage, kiwi fruits, mango, sweet peppers, asparagus, avocado, green vegetables, apples.
vitamin C is one of the most well known immunity boosters, but many are ignorant of its importance in skin health and collagen production.
Deficiency signs include low resistance to infection, poor skin healing, easy bruising and tooth loss. Vitamin C is water soluble so it’s important to include vitamin C rich food in your diet every day because most of the vitamin C consumed in our diets is lost in urine.
Sources: sardines, sunflower seeds, avocado, oats, brown rice, dark green leafy vegetables, sesame seeds.
Vitamin E is an antioxidant vitamin necessary for skin repair and healing. Its healing action can reduce acne scarring and nourish the hair, it can retard ageing and may prevent age spots. Thus far vitamin E has been shown to protect against approximately eighty diseases, so its role in immunity is extremely important as well as it role as a beautifier for your skin.
Sources: peas, turnips, legumes, kelp, lean red meat, fish, poultry, and lamb (once a week ok).
A deficiency of zinc can cause the fingernails to become thin, peel and develop white spots. This essential mineral is important in preventing acne and regulating the activity of oil glands. It’s required for collagen production and promotes a healthy immune system and wound healing.
Beauty, immunity and the stress connection
Stress has a huge impact on the immune system and your looks, so be sure to include stress busting techniques to help relax your body and ensure you get enough restorative sleep.
The stress busting foods below will provide you with the nutrients to support your nervous system whilst beautifying your skin and boosting immunity from within.
Vitamin B complex
Sources: whole grains i.e. brown rice, oats cakes, rye bread, spelt bread, red meat (1-2 times week), eggs, lentils, asparagus, broccoli, bell peppers, and green vegetables.
A deficiency of B complex vitamins can lead to greasy skin, dandruff, scaly lips, poor hair growth, grey hair, lack of energy and nervousness. The B vitamins help to maintain healthy skin tone and are helpful in relieving anxiety and stress.
Since the immune system is highly sensitive to stress, consuming foods rich in the B vitamins will support both immunity and the nervous system and provide you with the energy to face life’s challenges and the serenity to have a deep and restorative beauty sleep.
The vitamin B complex comprises the essential B vitamins – vitamin B1, B2, B3, B5, B6, folic acid, B12, plus the vitamins Biotin, Choline and Inositol.
Sources: raw almonds, seeds, all green vegetables, lentils, kidney beans, whole grains such as oats and rye and spelt.
Have you ever wondered why Dead Sea products are so popular in skin preparations? It’s because their main ingredient is magnesium an essential mineral to all living cells.
When areas particularly around the eyes and face are treated with magnesium, studies show that many people see a significant reduction in fine lines and wrinkles. The presence of this element enhances the natural hydration of the skin and encourages the production of collagen already present in your skin cells, and many can also see a significant reduction in the depth of wrinkling.
Various bodily functions require magnesium to work properly. Bone strength, nerve integrity, muscle contraction, heart function, and peak immunity are all dependent on magnesium.
Health and beauty go together
All the nutrients mentioned in this diet work together synergistically and therefore it’s entirely important to consume a varied and multi coloured diet. Consider your food choices to be an investment in your looks and long term health.
By following the diet for just one month you will begin to see a difference in your skin, and an uplift in your energy levels. Your resistance to infection will improve and you will sail through the following months looking hydrated, rejuvenated and hopefully with a distinct lack of sniffles, so here’s to health and beauty because they both go together.
Dora Walsh, Founder and Head Nutritionist, www.nutriheal.net