Cover Photo: Courtesy of Chiva-Som Hua Hin Wellness Resort
Photo: Courtesy of Chiva-Som Hua Hin Wellness Resort
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Boost your immune system with a whole-food, low sugar diet, says Chiva-Som Hua Hin Wellness Resort's nutritionist and naturopath
Above Resident nutritionist and naturopath at Chiva-Som. (Photo: Chiva-Som Hua Hin Wellness Resort)
Resident nutritionist and naturopath at Chiva-Som. (Photo: Chiva-Som Hua Hin Wellness Resort)
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Renowned worldwide for its holistic health programmes and award-winning hospitality, Chiva-Som Hua Hin maintains that wholesome cuisine and a balanced diet are fundamental to wellbeing.
Upholding this philosophy is the resort’s resident nutritionist and naturopath, Renée Grandi, who facilitates health lectures and comprehensive health analyses for guests in areas of hormone imbalances, menopause, mental health, sleep maintenance, fatigue, digestion, detoxification, immune conditions, pain management as well as nutrition.
Below, the Australian-born wellness professional shares 5 nutrients to prioritise right now, plus the nutrient-rich foods that should be in your diet.
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“A well-loved mineral in the immunity world, zinc nourishes and supports the innate immunity(the first defense) and the adaptive immunity, which is long-term and has memory,” Grandi says. “Zinc supports the thymus gland in adaptive T-cell production and regulation, and acts as a free-radical scavenger.”
“It supports against viruses and bacterial pathogens and promotes healthy function and integrity for our white blood cells: macrophages, neutrophils, natural killer cells, T-cells and lymphocytes.”
Food sources:
Pumpkin seeds, sunflower seeds, egg yolks, seafood, oysters and beef are rich in zinc.
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In addition to its skin-enhancing powers, vitamin C – or ascorbic acid – is an essential antioxidant for the body, specifically to aid our white blood cells against free radicals, pathogens and inflammation, according to Grandi.
“This is probably your go-to nutrient when it comes to immune boosting superstars. It helps to upsurge white blood cells’ communication, durability and pathogen killing abilities.
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“If you have those nasty lymphatic inflammatory conditions, vitamin C contains substantial detoxification and anti-inflammatory properties. This is a great nutrient to have on hand for viruses and bacterial infections – especially for systemic or respiratory conditions.”
Food sources:
Kiwis and strawberries are high in vitamin C – so are green leafy vegetables, papayas, mangoes, red peppers and cabbage.
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“Vitamin A is excellent for skin and gut integrity, which is our first line of defense from the exterior pathogenic world,” says Grandi.
This nutrient comes in many different molecular structures, with retinyl palmitate one of its most abundant forms. These are found in animal products like eggs, liver and fish oils.
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“Plants provide us with the precursors to this nutrient in a carotenoid form, which leads to further biochemical reactions that make vitamin A.”
“Carotenoids have potent antioxidant effects in the body and can improve our immunity by nourishing our white blood cells and lymphatic detoxification.”
Food sources:
Plants: Orange-coloured fruits and vegetables and dark green leafy vegetables, including papaya, squash, carrots, spinach, broccoli, sweet potatoes, kale and pumpkin.
Animal products: Eggs, liver, fish oils, milk and butter.
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A gift of nature for those in the tropics, vitamin D is best sourced from UV sunlight, though it can be activated through your diet.
“Vitamin D has been shown to significantly regulate immunity and to support auto-immune conditions,” says Grandi.
“This wonderful fat-soluble vitamin also enhances the first defense system mechanisms against pathogens and improve our immune systems; targeting, natural killing and detoxification processes.
Food sources:
Animal products: Eggs, liver, fatty fish, and butter.
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An essential trace element found within the spleen and lymphatics, Selenium is known to regulate innate and adaptive immunity, improving the body’s antigen response time and increasing natural ‘killer’ production in the face of viruses.
“Without sufficient selenium, viruses can mutate into more powerful and detrimental forms. Selenium supplementation can improve lymphatic detoxification, reduce abnormal cell mutations, increase white blood cell response/structural integrity and can improve illness recovery duration,” Grandi says.
Food sources:
Brazil nuts, alfalfa, organic meats and eggs, onions, garlic and broccoli.
More immunity-booting tips from Renée:
- Drink at least 2-litre of filtered water each day.
- Have at least one source of probiotic-rich foods per day, like sauerkraut, kimchi, kefir, miso soup or yoghurt.
- Avoid the overconsumption of fruits and too much sugar, along with processed foods with preservatives, food colouring & additives .
Previously contributing to Esquire Malaysia, Expat Lifestyle and Newsweek, Tania oversees digital stories across Tatler’s key content pillars, also leading the Front & Female platform exploring issues and topics affecting women today.
