health check
2
Vitamin C, vitamin D and zinc
are particularly important in
maintaining a healthy immune
system. Foods rich in vitamin C
include citrus fruits, berries,
kiwifruit, capsicum, tomatoes,
spinach and broccoli whilevitamin D is obtained mainly
from the sun but is also found
in oily fish, eggs and dairy
foods. Lean meat, poultry, fish,
seafood, eggs, legumes, nuts,
seeds, wholegrains and dairy
foods are good sources of zinc.Don’t cut carbs
... but be choosy about the ones you eat. Carbohydrate
foods are important for energy, and the right type of
carbs provide important nutrients for good health. They also
stimulate the production of serotonin, which elevates mood,
so cutting them out could leave you feeling down. But, not all
carbs are created equal, so for maximum benefit choose
nutrient-dense, high-fibre options such as minimally
processed wholegrains, legumes and lower GI varieties of fruits
and starchy vegetables. These foods help keep energy levels
and blood glucose levels stable and will fill you up for longer.3 Get enough sleep
Studies have linked poor sleep with an increased risk of obesity
and type 2 diabetes. Lack of sleep has been shown to worsen
insulin sensitivity and blood glucose levels and to increase
hunger and appetite via changes in appetite hormones.
Sleep is also important for our immune system, and one
study found those who slept less than seven hours per night
were three times more likely to develop a cold compared
with those who slept for eight hours or more.Eat to boost your immune
system to help stay well
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