AVENTURIST LIVING WITH IVEY
Playing DEFENSE
Eat your way to a stronger IMMUNE SYSTEM By Ivey Leidy Photography by Kent Anderson
T
he ancient Greek physician Hippocrates famously mused: “Let food be thy medicine and medicine be thy food.” In our current environment, this credo has never been more vital and the immune system has never felt more important. A complex network of white blood cells, tissues, and organs like the spleen, tonsils, and lymph nodes, the immune system is essential for our survival, defending us against bacteria, viruses, parasites, and disease. Luckily, nature has provided us with key nutrients and vitamins to support this system that keeps us strong and healthy. The main fuels that boost our immunity are antioxidants, such as vitamins A, C, D, E, and
zinc, all of which protect our cells from free radicals and damage. In addition to diet, there are numerous other ways to boost your immune system. As little as 20 minutes a day of exercise, for example, can promote good circulation and stimulate the immune system. Water helps to flush out toxins through the lymphatic system.
Ensuring you get good quality sleep can also restore the body; in fact, infection-fighting molecules are produced while we rest. Finally, practicing self-care is of the utmost importance as stress and high cortisol levels can suppress the immune system. Consider regularly making time for self-care activities such as massages, facials, and meditation.
» EAT YOUR VITAMINS
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VITAMIN A–RICH FOODS
VITAMIN C–RICH FOODS
What they do: Support the body’s production of white blood cells (infection fighters). Examples: Salmon, eggs, sweet potato, kale, carrots, squash, mango, cantaloupe
ANTIMICROBIAL & ANTIBACTERIAL FOODS
VITAMIN D–RICH FOODS
VITAMIN E–RICH FOODS
What they do: Defend the body against germs, bacteria, and viruses.
What they do: Regulate antimicrobial proteins that ward off pathogens.
What they do: Protect immune cells from oxidation.
What they do: Help make protein and fight off bacteria and viruses.
What they do: Prevent and treat illnesses.
Examples: Broccoli, tomatoes, brussels sprouts, bell peppers, citrus, berries, spinach
Examples: Salmon, tuna, eggs, mushrooms
Examples: Sunflower seeds, almonds, brazil nuts, pine nuts, avocados
Examples: Shrimp, crab, oysters, oats, lentils, chickpeas, black beans, cashews, pumpkin seeds, hemp seeds
Examples: Garlic, honey, ginger, turmeric, echinacea, oregano
ZINC-RICH FOODS
AVENTURA MAGAZINE
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11/29/21 11:40 AM
