This month, long time IPWS supporter and Corporate Member, Epermarket, helps us to stay safe and well in this challenging time of Covid-19 by sharing expert advice on how we can naturally boost our immune system. Epermarket is a an online super market for internationals to buy the food they love, from a source they can trust.
As China and other countries around the world grapple with the rippling effects of COVID-19, Epermarket has continued to promote healthy habits in their community by offering fresh, imported and high-quality groceries in and around Shanghai. The online supermarket understands that maintaining a healthy lifestyle is a full-time job, and as a result, have teamed up with their long-time partner and holistic health coach, Tanja Smits for health tips during this period. Together they have provided a list of practical recommendations for building a stronger immune system, while ensuring that customers’ have access to safe, low-risk foods.
Below are a few recommendations on healthy ingredients you should consume to boost your immune system.
1. Veggies
Eating more low-risk foods like fruits and vegetables promotes health and reduces the chance of disease by helping the systems in your body to maintain their functions. However, our vegetable intake is often inadequate — it is recommended that you eat 5 servings of vegetables each day (one serving is the size of a small fist). You can boost your intake by drinking vegetable juice every time you have access to it — it’s a quick way to add a lot of nutrients at once. Another way is to make vegetable soups — they’re easy to make and filled with nourishing ingredients!
Greens like broccoli and spinach are supercharged with vitamins and minerals. Broccoli is packed with vitamins A, C and E, as well as many other antioxidants and fiber — it is one of the healthiest vegetables you can put on your table! Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients; light cooking enhances its vitamin A and allows for other nutrients to be released.
Another super veggie is the red bell pepper. They contain twice as much vitamin C as citrus and are a rich source of beta carotene, which helps keep your eyes and skin healthy.
2. Herbs
Herbs are excellent kitchen remedies for your health! These three foods have antibacterial properties and can be an effective treatment against many forms of bacteria.
- Garlic – antimicrobial and antiviral.
- Oregano – powerful antiseptic and antibiotic properties.
- Thyme – an excellent remedy for respiratory infections and coughs.
3. Citrus fruits
Vitamin C is an essential nutrient for fighting off infections and helps build up your immune system. It is recommended that you consume vitamin C daily, because your body doesn’t produce or store it.
Popular citrus fruits include:
- Grapefruit – high in powerful antioxidants.
- Oranges – includes lots of vitamin C, folate and calcium.
- Lemons – full of vitamins, minerals, phytonutrients and antioxidants.
More ways to boost your immune system
4. Sleep
Researchers say adequate sleep helps T-cells in your body fight off infection. Most adults need a minimum of seven hours for improved health and well-being.
5. Exercise
Exercise improves your overall fitness, which can help boost your immune system. Since gyms are currently not open for business in China, think about other ways to get your exercise in, like taking a brisk walk, doing yoga at home, or going for a jog.
Building your immune system is not hard, but it requires continuous efforts. Even small changes add up, so start now and build along the way. Begin your immune-boosting journey with Epermarket’s extensive range of fresh produce from over 35 local and regional partner farms.
If you found these tips useful, get in touch with Tanja Smits who also specializes in building personal plans for clients. You can contact her for a free discovery session: healthy@tanjasmits.com.
The idea behind Epermarket has always been simple: a place for internationals to buy the food they love, from a source they can trust. They place quality and safety first, with all products curated by professionals, all passionate about food and living a healthy life. Whether you are looking for fresh fruit and organic vegetables, pantry favorites or even home care products, Epermarket has everything you need.
