From Jennifer May, renowned nutritionist, author and wellness speaker
With the current global health crisis and flu season looming, ensuring optimum health and wellness for the whole community has never been more important. A strong immune system is the best defence against illness, so Califia Farms has teamed up with nutritionist Jennifer May for ways to help us get through this together.
According to Jennifer, a healthy diet (along with good sleep and regular exercise) is the number one way to boost immunity. Here are 5 of her tips to increase your wellness today and keep you fighting fit.
Eat your fresh fruits and veggies
Fresh fruits and vegetables are the richest source of vitamins, minerals and antioxidants, providing key nutrients such as Zinc, Vitamin C, Betacarotene and Vitamin E. These nutrients help to ensure steady production of white blood cells and other natural defence processes. A daily breakfast smoothie (see recipe below) full of leafy greens and almond milk is an easy way to sneak in more veggies.
Keep your junk and sugar low - but don't go sugar free
A 1970s study determined that our white blood cells experience post-sugar fatigue for several hours after consumption prompting advice to reduce sugars in order to improve innate immunity. However, further studies indicate we need glucose to fight viral infections. So, what's the answer? Reduce processed sugars and maintain a good intake of fresh fruits. Califia Farms' plant milks and cold brew coffees have low to no sugar which can help long-term. Also don't shy away from carbs such as pumpkin, sweet potato and oats.
Eat your protein
A regular intake of healthy protein ensures adequate serotonin (makes you calm) and melatonin (helps you sleep) levels which greatly assist immunity. Aim for at least 100g of protein each meal such as tofu, lentils, chickpeas, quinoa and almonds.
Ditch cow's milk in favour of plant-based milks:
Most dairy products can increase inflammation, digestive distress and heart disease risk, but plant-based milks such as Califia Farms Unsweetened Almond Milk offer a great, varied selection of minerals and vitamins including calcium, Vitamin E, manganese and magnesium. Almonds are also a great source of antioxidants (which improve hormonal balance, reduce cancer risk and lower cholesterol) and plant tannins (they reduce harmful bacteria in the gut and increase healthy gut bugs).
Eat medicinal foods:
Many foods have high health benefits such as citrus fruits, pomegranate, turmeric, ginger, green tea, plus garlic and mushrooms which both boost white blood cell production. Garlic is also a natural antiviral and antibiotic, can help bring down a fever and relieve congestion.
So, kick-start your wellness defence journey today starting with Califia Farms! Their range of plant milks and cold brew coffees are available nationally at selected retail and independent supermarkets.