Love your gut with fermented foods The friendly bacteria in your gut influence immune function in a number of ways, including supporting resistance to infection. 5 Since they contain potentially probiotic micro-organisms that can be incorporated into your bowel microflora, fermented foods make a great addition to your diet. There are plenty of delicious options to choose from - think yoghurt, sourdough bread, kombucha, sauerkraut and kimchi... just for starters. Garlic for antibacterial actions Garlic’s famous antibacterial properties ² are attributed to a sulfur-containing compound called allicin, which is also responsible for both the characteristic smell of garlic and the ‘hot’ taste of the raw cloves. 6 Allicin is formed via an enzymatic reaction that occurs when garlic is crushed, chopped or chewed. 6
Get seedy for extra zinc Pepitas and sunflower seeds are some of the original superfoods. They’re rich in zinc, ³ which supports healthy immune system function. These tasty little morsels of goodness are versatile too - add them to your breakfast cereal or porridge, sprinkle them on top of a salad for some added crunch, or munch on them for a protein-filled afternoon snack.
YUM!
Men are particularly prone to missing out on zinc in their diets. Data from the Australian Bureau of Statistics indicates that more than 37% of men in their 20s, 30s and 40s, and more than half of those aged older than 50 don’t get as much zinc as they need every day from their diets. 4
Aussie men missing out on Zinc
For optimal allicin activity, chop fresh garlic cloves then leave them aside for about 10 minutes before adding them to your meals. 6
Top tip: When cooking, chop your garlic first
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