![]() These nutrients help support the immune system in different ways including the synthesis and function of immune cells, antibacterial protection and maintenance of mucosal cells (such as the lining of the nose) which act as a first line of defence against infection. ![]() However, there are key nutrients that play a key role in supporting its function. Our immune system is a highly complex system requiring balance and harmony rather than turbo-charging. The concept of ‘boosting’ your immunity is a misnomer. We have all become more interested in ways to support our immunity and epidemiological research clearly shows that people with a poor diet are more likely to fall sick. MORE GLOSS: Best supplements for vegans I is for Immunity Everyone should be taking vitamin D (vegan versions are now widely available) and if you’re vegan, remember B12 and iron too. A simple multivitamin and mineral such as Healthspan MultiVitality Gold (£10.95 for 180 tablets) is a cost-effective way to help ensure your nutrient intake. While food should always come first, not all of us eat a balanced diet all of the time so you might want to consider a supplement, particularly vegans. I often use crushed nuts such as cashews to thicken curries and blending them with a little water in a food processor makes a great nutritious vegan white sauce. You can batch-cook toasted nut and seed mixes flavoured with spices or soy sauce which are great on salads. My top tip here is to keep them in jars on your kitchen worktop as a reminder to use them. Nuts and seeds are also a great option so keep them to hand as they can be used to top breakfast dishes (yoghurt, porridge) and sprinkled over most other savoury dishes. Use nuts and seeds for sprinkles and thickeners Sweet spices such as ground cinnamon also work well on porridge or yoghurt especially when combined with dried fruits. ![]() Spices can also be added to dressings and marinades and those that work well include ground cumin and coriander. You can always add some sort of dried spice or herb to a dish such as turmeric to scrambled eggs, dried oregano to Bolognese/chill, ground cinnamon to casseroles and tagines or garam masala to curries. Pimp every dish with dried herbs and spicesĭried herbs and spices are also a great way to boost the nutrient density of dishes as they are rich in minerals such as iron, calcium, zinc and magnesium as well as anti-inflammatory compounds such as curcumin found in turmeric. Forget dried varieties and the bother of soaking and cooking - stock up on tinned food such as mixed beans, tomatoes, chickpeas etc. Make tinned beans your friendīeans, pulses and lentils are highly nutritious, full of fibre and really easy to add to any dish and can also be used to create healthy snacks such as dips. Make the most of frozen vegetables to help such as adding peas to curries or mixed vegetables to soups and stews. The target of 400g per day – the weight of a large can of baked beans – can easily be met if you include dishes such as soups, stews, casseroles and stir-fries into your diet. It’s not difficult think of it in terms of weight rather than a number. Only 30 per cent of Brits eat five-a-day so try to include a wide range of colourful and seasonal vegetables in your daily diet. How to make your diet more nutrient-dense? 1. These six simple interrelated areas of health can be used as an overarching approach to eating well, maintaining a healthy weight and building resilience in 2023. It’s an easy and powerful reminder of how to eat for health and it stands Nutrients, Immunity, Mind, Budget, Local and Eating Routine. The last thing many of us want right now is a punishing regime to add to our stress levels, but there are ways to eat well for life. MORE GLOSS: 5 healthy lunch ideas under 400 calories Why we're eating NIMBLE in 2023 That's why I've put together the NIMBLE diet, it's not a weight loss plan, but a back to basics easy-to-follow way of eating well, supporting your immune system and your mental wellbeing, as well as your wallet. And with budget concerns foremost in most of our minds, it's easy to think that healthy eating is something to put off until the leaner times are over. Or perhaps it's because of that - we're simply overwhelmed with often conflicting options. Even though there's so much food and diet information out there, many of us are still confused about how to eat well.
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