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Our immune system protects our body against germs and pathogens like bacteria, viruses, parasites and fungi. It assures immunity by a complex network of cells, tissues, organs and the substances they make that helps the body fight infections and other diseases. The immune system includes white blood cells, organs and tissues of the lymph system, such as the thymus, spleen, tonsils, lymph nodes, lymph vessels and bone marrow.

There are different factors which affect our immune system. For example, we digest lots of different germs every day. In fact, not only are they not always bad for us, they also help our immune system to be familiar with different pathogens, so that it can be ready to find the invasive ones and fight with them.

Some of the other factors which affect our immune system are:

Psychological status

Being mentally healthy plays an important role in making your immune system in its best function. You may have heard of a hormone in the body called cortisol. Cortisol is a hormone which helps our body function well through maintaining our blood sugar, metabolism, inflammation and immune system. Too much cortisol, following stress and negative emotions, will inhibit the immune system, causing immune insufficiency. Make sure to seek help from a psychologist or a psychiatric to talk to and get help if you are suffering from stress or feel depressed.

Sleeping patterns

Normal sleeping patterns and circadian rhythm are essential in regulating the immune system. During sleep at night, some of the immune complex members exhibit peaks, whereas some others peak during day time. Therefore, it is important to have high quality sleep.

Exercise and workout

Having an active lifestyle and moderate exercise daily, not only improves your immunity but also helps with overcoming upper respiratory infections, according to American Journal of Lifestyle Medicine.

Dietary habits

One of the most important factors that affect our immune system is our dietary habits and nutritional status. The healthier food you eat, the more you boost your immune system. Some of the essential micronutrients in improving immunity are zinc, iron, vitamin D, vitamin C and vitamin A. you can find these micronutrients in many green leafy vegetables, citrus fruits, seafood, and grains. You can also use a supplement which contains these elements, like Irofix drops  with vitamin D and Irofix capsule fortified with vitamin C, zinc and selenium to fight iron deficiency risk.

You can also try some iron rich recipes to make snacks fun and healthy for everyone.

Muesli instead of cereals:

Cereals are a family-friendly breakfast and snack. But they are not always a healthy and nutritious choice. A great alternative would be an easy-to-make and delicious muesli. Due to its ingredients, mueslis are rich in good micro and macro nutrients. These include carbohydrates, proteins, fatty acids, iron, zinc and vitamins.

Ingredients:

100g oats

25g dried apricots, chopped

25g dried prunes, chopped

1 tbsp. pumpkin seeds

1 tbsp. sunflower seeds

Fresh berry fruits, to serve

Milk, yoghurt or fruit juice, to serve

*You can change the seeds and fruits with one of your choice, like, chia seeds, quinoa, banana, pineapple and apple. 

1. Mix the oats, dried apricots, dried prunes, pumpkin seeds and sunflower seeds together and spoon into a serving bowl.

• To serve, scatter over a handful of fresh berry fruits and pour over milk, yoghurt or fruit juice.

www.bbc.co.uk/food/recipes/birchermuesli

Iron bites

Having a proper, healthy and energising snack on you to eat at work, in the gym, in case of low energy during a long school day, or at parties may sound impossible. But with this iron rich energy bombs, you won’t have any worries any more. They are easy to make and hard to quit!

Ingredients:

Molasses – 2 Tbsp.

Dates (pitted) – 6 whole

Apricots (dried) – 3/4 cup

Dark chocolate (bar or chips) – 1/4 cup

Flax seeds – 1/4 cup

Pumpkin seeds – 1/4 cup

Cashews (raw) – 1/4 cup

Almonds (raw) – 1/4 cup

Oats (rolled) – 3/4 cup (+1/4 cup for garnish)

Coconut (flaked unsweetened) – 1/4 cup (+1/4 cup for garnish)

*You can replace or omit any of the ingredients you find hard to reach or you do not like.

1. First blend

Add molasses, dates and apricots to a blender.

Blend until it’s soft but crunchy

Add the rest of the ingredients.

Pulse on the blender for 15-20 times on medium to combine ingredients.

2. Then roll

Mix oats and coconut on a small plate.

Use your hands to roll golf ball sized pieces of the mixture.

Roll in the oats and coconut.

3. Now enjoy!

Iron Bites

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Keywords : foods, health, iron deficiency, iron supplement