KEY INGREDIENTS

The two key ingredients for a strong immune system are Healthy Fats and vitamin D.

HEALTHY FATS

High quality saturated fat is an enormously important part of a healthy diet.

Fat plays a big role in strengthening your immune system as it literally protects your cell walls against penetration. This is obviously fatty acids and not the fat on your belly.

Healthy fats: Olive oil. Full-fat butter. Avocado. Coconut Oil. Eggs. Fish. Fish oil. Full-fat cream + yoghurt. Animal fat.

In regards to Animal Fat, healthier animals = more nutrient dense meals. Skin on chicken and fat on meat is good for you, particularly when it comes from a healthy animal. This is why free range and grass-fed alternatives are better. So too is food that is certified organic.

VITAMIN D

Vitamin D is vital for a strong immune system. It is an immune modulator and is known to control your immune system.

The sun is the best source of vitamin D. This is why the flu virus is more prevalent in the winter months.

Supplementing a small amount of Vitamin D each day is recommended by the experts. Particularly if you lack sum exposure.

NUTRIENT DENSE FOODS

Nutrients are found in REAL FOOD. ‘Real food’ is food that is part of the food chain.

Real food: Animal products of every kind. Vegetables. Plants. Fruit.

If unsure whether a product is real food, apply this saying: If you can’t pick it, grow it or kill it then don’t eat it.

NUTRIENT DEVOID FOODS (most common)

Bread. Breakfast cereal. Pasta. Sugar

Eating none of these foods is ideal. However, any reduction will help.

Ask yourself, what percentage do these foods take up in your diet? Work towards improvement. Every bit of reduction will help.

OTHER IMMUNE SYSTEM BOOSTERS

Vitamin C via green leafy vegetables, berries, bell peppers, sauerkraut.

Vitamin A via fish oils, egg yolks, butter.

Zinc and garlic also support the ability to fight off viruses.

Stress and low sleep will also play a role in Immune system function. Work to keep the stress down and the sleep up!

DRINKS

Water (filtered if possible) is the number 1 drink from a health perspective.

Flavoured drinks are full of sugar and should be avoided. Only professional athletes need Gatorade or Powerade.

Fruit juice is not good for you. If you like fruit, eat it, don’t drink it.

Coffee is good due to the positive effect it has on mood. Limiting the milk is the challenge. 200mls of milk = 2 tea spoons of sugar. Try using Almond milk or cream. Long blacks, macchiatos and piccolos are good alternatives.

Alcohol in high amounts is no good. However, 1 – 2 glasses of wine or beer is fine, as is 1 – 2 shots of spirits with a zero-sugar mixer. The challenge is the small amount. All of the above will make you fat and unhealthy if you over-consume.

Dr Eric Berg DC

Please find a YouTube video link to a presentation from Dr Eric Berg on all of the above. Dr Berg is renowned for his work on diet and helping thousands of people improve their health and lose weight.