Now that the colder weather seems to have set in, it is a good time to think about your immune system and make sure you are providing your body with the correct nutrition and resources to protect yourself from colds and flu’s.
Endurance running compromises the immune system as oxidative stress is increased; it is important to counter this with an increase in Anti Oxidant foods to counter the free radicals and restore balance. Reducing oxidative stress is also critical as it helps to protect damage to the mitochondria – the powerhouse of our energy production.
Key Anti Oxidant Nutrients:
Vitamin C, Vitamin E, Vitamin A and Co Q10
My favourite Antioxidant food sources:
Capsicum, Broccoli, Dark Green Leafy Veg, Tomatoes, Sweet Potato
Berries and Citrus Fruits, Papaya, Kiwi
Green Tea and Matcha Tea
Organ meats – Liver, heart
Oily Fish – sardines, mackerel and salmon
Nuts and Seeds
How many of these foods do you include on a daily basis?
You need to be aiming for a minimum of 5 serves of vegetables and 1-2 serves of fruit per day. Not only do you need the carbohydrate that they offer, but also the nutrient density. If you are struggling to include enough – smoothies are a great way to boost you intake. You could use fruit, vegetables, add in some matcha tea (powder) plus a handful of nuts or seeds.
If you don’t like the sound of organ meats, you can buy some mince meat that has it added, you won’t even know the difference! Or include a good quality pate into your regular diet.
Many athletes benefit from good quality antioxidant supplements, especially if your diet is lacking in these essential nutrients.
If you need some help with your nutrition, or find that your immune system is not coping, please give me a call.
Tamara Madden , Nutritionist
