Boost Your Immunity Against Haze Season With These 5 Super foods
A balanced, nutritious diet is important for a healthy immune system. If you're feeling run down, add these 5 foods to your diet and fight the flu and haze.
By Barbara Koh -
There may be clear skies for now but with forest fires still burning in neighbouring countries, it's only a matter of time before the haze returns to our shores.
Short-term effects of the haze can cause the following symptoms:
- Irritated eyes, watery eyes, conjunctivitis
- Running nose, stuffy nose, sneezing, post-nasal drip
- Throat irritation, dry throat, sore throat or coughing
- Headaches, dizziness and fatigue
But while these symptoms can range from fairly mild to somewhat serious, the long-term effects of haze cannot be measured so easily and tiny particles in the air could be causing damage that may last into our older years.
As much as 94 percent of the particles in a haze are under 2.5 micrometers in diameter, which are easily inhaled by animals and humans alike.
The good news is that you can boost your immunity against the haze with the foods you choose to eat. These five foods, which are rich in nutrients and antioxidants, will bolster your immune system to protect you from the ill effects of the haze:
(Related: How To Protect Your Child From the Haze)
For centuries, garlic has been recognised for its ability to fight infections, and studies conducted by the National Institute of Food Science and Technology have shown that it helps lower cholesterol and may prevent hardening of arteries.
It's the sulphur compounds in garlic that stimulate the immune system, and it's best eaten raw. Crush and add to salad dressings or chop finely and sprinkle on top of soups and stews.
(See Spiced Garlic Beef Stir-Fry Recipe)
Antioxidant rich, mushrooms are a good source of the essential minerals, selenium and copper. A majority of their nutrients lie under their skin, so avoid peeling or washing them. Wipe with a damp kitchen towel instead.
See Pickled Mushrooms And Duck Noodles Recipe
Turmeric contains curcumin which gives the spice its bright yellow colour. A Journal of Ethnopharmacology study reveals high concentrations of curcumin have been shown to help reduce inflammation and fever. So eating curry after a bout of flu may help reduce post-sickness complications. Add in slices of anti-inflammatory ginger for further immunity boosting.
See Fish With Curried Green Beans Recipe
Sardines are hailed as one of the world's healthiest foods because of their high omega-3 fatty acid content. Omega-3 fatty acids not only help lower triglyceride and cholesterol levels, but are also key in manufacturing prostaglandins, chemicals that play a key role in the immune system.
See Grilled Lemon And Thyme Sardines Recipe
Selenium is an essential trace mineral important for a healthy immune system. Studies also show it is beneficial to brain function and fertility for women and men. It can be found in brown rice, brazil nuts and oats.
See Salmon And Brown Rice Salad Recipe
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