Is your food as fresh as your freshers week?
Hi again! Sorry it has been so long BUT summer got the better of me! I hope all of you had an amazing summer but for now its time to get on with life again!
My previous post was on student nutrition and how to get those extra nutrients at no extra cost. With it being the season of freshers week I thought it would be a good idea to help those just starting at university and those returning and want help maintaining / starting a healthier, fresher diet!
Points previously made include
Frozen food (is your life saver, trust me!)
Keep your skins on-key for staying fuller for longer and getting in that important fibre which so many of us lack.
Eating variety-it's so easy to get stuck in a rut of eating the same things over again, sticking to what you know but try to eat everything and anything you can (obviously avoiding allergens).
Freshers week isn’t like every week at university, the last thing we think about is eating properly. My advice is to enjoy it, it’s honestly the most fun you’ll have so I probably wouldn’t write on here advising you what to/not to eat during that week. Lets be honest, it wont be stuck to…!
However, freshers flu is VERY real. This is where my nutritional advice may just help you. Obviously there are certain nutrients which have been found to benefit the immune system more than others, but quite honestly don’t just home in on these ones. A deficiency in any one nutrient could cause illness so keep an eye out for this. Important nutrients for an effective immune functioning include-
Zinc-helps the cells in the body function (anti-bodies and macrophages) clear any antigens (including viruses and bacteria).
Sources-Meat, seeds/nuts and legumes
Vitamin C-helps protect cells and maintains general cell health. Overall health (including skin, bone cartilage and blood vessels) also helps with wound healing.
Sources-Fruits and vegetables (literally all of them!)
It’s also worth pointing out that I know lots of people who take vitamin c supplements, unless specified by a health practitioner then these REALLY aren’t needed! Save the money for buying important text books...
Vitamin A-often missed but a PRETTY important vitamin. This contributes to a healthy immune function, also helps see in darkness.
Sources-cheese, eggs and a yellow/ orange fruit or yellow, red or (green leafy) vegetables (incl. mango, apricots, carrots or peppers)
Vitamin E-maintains a healthy immune system and strengthens your immune system.
Sources-plant oils and nuts and seeds (also cereal and cereal products)
Vitamin D-much of the advice you’re given today is mainly for the use of vitamin D in bone structure, teeth and muscles. Scientifically this is right as its proven that vitamin d and calcium work together to produce and maintain healthy structures. Recent data is now showing that vitamin D is also vital in immune function [1].
Sources-sunlight (15mins a day is enough vitamin D for the day, in the UK between March/April to September we should be getting enough vitamin D from sunlight. However between October to February/March we may not be getting enough).
Food sources-mushrooms, oily fish and eggs (yolks)
Protein-there isn’t really such thing as protein deficiency in the UK however you cant forget about this, especially when dealing with illness! Proteins benefits on the body are ongoing however its always good to have effective hormone and cell regulation!
Sources-meat, dairy, soy and beans
Overall its clear that fruits, vegetables, soy, beans and small amounts of meat and dairy are key to health! Enjoy your first few weeks at uni, EAT WELL!
[1] O’Brien, M. and Jackson, M. (2012). Vitamin D and the immune system: Beyond rickets. The Veterinary Journal, 194(1), pp.27-33.
