A Skin-plumping + cold-reducing powder? Yes, please!
With winter well and truly here, it’s a good time to remind ourselves how to prop up our immune system naturally, especially if you have kids and already fighting a common cold on top of everything else that’s going on. Nutritionist Steph Lowe ( thenaturalnutritionist.com.au ) points out why Vit C should always be high on our radar.
What foods are best for us ladies 45+ to be adding to our diet to maximise our immunity (and maybe work on stimulating collagen as well!). How much do we need to eat daily to really make a difference?
“EAT a whole food diet with vitamin C from berries, citrus fruits, kiwi fruit and vegetables including kale and capsicum. This is the best way to stimulate collagen as vitamin C is a key building block for collagen production. Aim to consume TWO serves of fruit and FIVE serves of vegetables per day.
SUPPORT your gut with probiotic-rich foods such as fermented vegetables (e.g. sauerkraut or kimchi), or coconut yoghurt that contains live cultures. It is best to start gradual with fermented foods, so one to two tablespoons per day can be adequate to begin.
ADD raw garlic to your plate, as it’s one of the best antimicrobials there is. Simply finely dice garlic and combine with olive oil and apple cider vinegar for an incredibly nourishing salad dressing. If you are treating an infection, you can consume two cloves morning and night. In less acute situations, aim to eat garlic frequently across the course of your week. If you are cooking with garlic, chop and allow to stand for 10 minutes beforehand to prevent the loss of its medicinal properties.
ADD apple cider vinegar. It’s packed with beneficial bacteria and enzyme to further support your microbiome, and it shifts your internal environment away from excess acidity, which is crucial for a healthy immune response. Start with one tablespoon diluted in water 15-30 minutes before your first meal of the day for extra digestive benefits.”
What is the difference between taking a powder supplement every day and popping a pill?
“Powders have naturally higher absorption rates and higher bioavailability of nutrients. A pure powder means a gram for gram dose, allowing optimal levels to be supplemented and for it to be easily hidden in food and beverages. As powders are more concentrated, a smaller more economical dose is needed when compared to capsules.“
Are there foods we should cut down on eating to preserve our immunity during this challenging winter ahead?
“Sugar has a powerful immune-suppressing impact. If you need a sweet treat, opt for dark chocolate or make homemade treats with a little honey or maple syrup instead of refined sugar. Also, alcohol. At three or more standard drinks, alcohol suppresses the immune system by reducing white blood cell multiplication and creating a state of overall deficiency, depriving the body of essential immune-supporting nutrients.”
How much can we boost our immunity through what we eat? And do we really need to add a supplement as well?
“More than 80% of your immune system lies in your gut, so what you eat has a powerful impact on your immune system. Research also shows that sugar is an immune suppressant and for anywhere between one to five hours after consumption, as it reduces the capacity of white blood cells (part of our innate immune system) to function at their best.
Vitamin C is not stored by the body and must be consumed in the diet.
A supplement acts as a great insurance policy to ensure we consume over and above the recommended daily allowance (RDA), which is set to avoid diseases but not optimize health. Factors such as cold and flu exposure and stress deplete the body of vitamin C, so more is required during times in our life. Being water-soluble, it is very safe in higher doses where any excess will be eliminated by the body.”
I am loving the cold-reducing + skin-plumping: Melrose Essential C+ Immune Daily Nutrient Powder, $34.95, www.melrosehealth.com.au/melrose-essential-c-immune-120g
NOTE: I’m not paid to endorse any of these products. I only recommend what I know really works.