Children who regularly eat junk food are nearly three times as likely to behave badly than those who avoid it completely, according to a recent Food for the Brain survey funded by organic food company Organix of more than 10,000 children.

The survey also linked good academic performance with a healthy diet containing plenty of vegetables, oily fish, whole grains, nuts, seeds and water. The scores of those eating a good diet gained 11 per cent higher marks than those eating a poor diet.

In the report parents were asked to rate their children’s behaviour on a scale of one to five; they also answered questions about their children’s eating habits and diet. Of those who ate fried, take away or processed foods every day, 44 per cent of children were thought to be poorly behaved. Only 16 per cent of those who never ate junk food were deemed to have poor behaviour. The average intake of dark green leafy vegetables and wholegrain food was a meager one a week and refined or processed foods were eaten on average twice a day.

Overall this report reveals a depressing picture of a nation of poorly fed children but it does show that the first step to improving academic performance may be by improving diet.

You are most likely familiar with the phrase ‘You are what you eat,’ and nowhere is this more true than with regard to protecting your body’s immune defences this winter season. When you eat healthily and consistently you give your body the basic building blocks it needs for renewal, repair and defence against illness.

Food is used to make every part of your immune system, so its strength will depend on the quality of your food. If you’re eating a healthy diet you’ll already be eating foods packed with these immune boosting nutrients but to make sure you really are eating for immunity here are the key nutrients which help to build immunity and protect you against disease and allergies.

 

• Antioxidants:

An antioxidant is a nutrient that protects the cells from oxidative damage. Oxidation occurs when a substance reacts with oxygen, for example when an apple is cut and exposed to air it turns brown. An antioxidant can prevent or slow down this process. Your cells use oxygen all the time for the process of combustion: to burn food for energy production, and to get rid of germs and foreign chemicals such as pesticides. During this process substances called free radicals are formed which can cause cellular damage and trigger disease.

 

Free radicals are produced by all kinds of combustion. Environmental pollution, smoking, radiation, fried foods (high levels of heat damages the oil) but fortunately nature supplies us with rich sources of antioxidant nutrients to disarm the free radicals and come to our rescue.

 

Your diet needs to be rich in the following antioxidants: vitamin A including beta carotene, vitamin C, vitamin E, zinc and selenium. Vitamin C is the king of immune boosting nutrients. It is antibacterial as well as antiviral and is a natural antihistamine which helps with the body’s response to allergens. Vitamin A is a powerful antiviral vitamin because its inclusion in cells walls makes them stronger and more resistant to attack. It is also important for areas with high risk of infection as it is involved in maintaining the mucous membranes of the respiratory, urinary and digestive systems. Vitamin E and selenium are needed for antibody response to infection. Zinc promotes the growth of white blood cells, especially the lymphocytes.

 

• Food sources of antioxidants
• Vitamin A: eggs, fish oil, dairy products
• Beta carotene: pumpkin, melon, carrot, sweet potatoes, apricots, green leafy vegetables
• Vitamin C: broccoli, parsley, kiwi fruit, citrus fruit, berries, peepers, blackcurrants, papaya, mangos
• Vitamin E: avocados, nuts, seeds, unrefined oils, oatmeal
• Zinc: fish, pulses, seeds, nuts, whole grains
• Selenium: nuts, seeds, whole grains, seafood.

Preparing foods that are rich in natural colours red, orange, green, yellow, purple and blue will ensure a good supply of antioxidants. Enjoy a rainbow of fruit and vegetables every day for an optimal mix of beneficial antioxidants, including carotenoids – found in red, orange and green fruit and vegetables such as carrots, mango, watercress, broccoli and peppers. Carotenoids protect and support immune system cells.

• B complex: The B vitamins B1, B2, B3, B5, B6, B12 and folic acid work together and are important for immune health. B6 and B3 help essential fats convert into prostaglandins. B6 and B5 are required for antibody production as well as making sure the immune army of white cells do their job properly. Good food sources include whole grains. 

•  Vitamin D:

Vitamin D is essential for healthy bones.  The immune system suffers if bones are unhealthy as you cannot move freely and therefore cannot push lymph around the body as effectively. Vitamin D is also required to deactivate the immune system after an infection which is important. In the summer months we get plenty of vitamin D from sunlight but in the winter it might be a good idea to make sure you eat foods rich in vitamin D such as eggs and oily fish.

• Iron:

Iron is needed for the production of white blood cells and antibodies and without sufficient iron you are more likely to suffer from frequent colds and infection. Eating vitamin C foods at the same time as iron rich foods will boost absorption of the iron. Good food sources include: eggs, whole grains, green leafy vegetables, lentils, nuts and seeds.

• Calcium:

Although best known for its effect on bones and teeth, calcium is also important for efficient functioning of the immune system. Good food sources include: dairy products, seeds, tinned fish with bones and dark green vegetables like broccoli and kale.

• Magnesium:

Magnesium is required for antibody body production and low levels increase the risk of allergic reactions. This is because a deficiency of magnesium can cause histamine levels to rise. Good food sources include nuts, seeds, green leafy vegetables, root vegetables, egg yolks, whole grains and dried fruit.

• Immune system super foods:

• Avocado provides vitamins E and B6, which both contribute to the production of antibodies and also to the responsiveness of specialist white blood cells. This delicious fruit also provides lots of skin-enhancing antioxidants, including vitamin C. Slice some and slip it into salads and sandwiches to top up your nutritional intake.
• Blackcurrants and blue berries are rich in vitamin C and help to strengthen the immune system.
• Broccoli is packed with antioxidant power as well as being a rich source of fatigue beating iron, indoles and chlorophyll which are powerful anti-cancer compounds.
• Chillis contain vitamin C and other antioxidants. The heat of chilli is thanks to a phytochemical called ‘capsicain’, which amongst other things can make your nose run. But this can actually help relieve nasal congestion by thinning down mucus in the sinuses.
• Cinnamon: This culinary spice has wonderful antibacterial and antifungal properties. It warms the whole system and acts as a tonic, combating weakness during viral infections. To make a warm toddy fill a mug with hot water and 2 teaspoons of honey, the juice of a lemon and a quarter of cinnamon stick. Allow to seep for ten minutes, then remove the cinnamon stick and enjoy.
• Citrus fruits: All citrus fruits are great providers of vitamin C, and other beneficial antioxidants. Low vitamin C levels are linked to reduced immunity. Vitamin C also promotes wound healing and helps to keep the skin healthy, so supporting a vital first-line defence against infections.
• Fish and shellfish provide zinc and vitamin B6 which are needed for efficient infection-fighting white blood cells. Seafood is also a good source of selenium, which is an antioxidant, and aids the effective function of many parts of the immune system.
• Garlic has been used for centuries as a natural antibiotic, antifungal and anti-viral remedy. Its pungent sulphur compounds are thought to be what makes it so beneficial. Garlic also contains antioxidants. Crush it into sauces and stews, roast it with soya and mash it with avocado and lemon juice to make a mean, immune system-friendly guacamole.
• Nuts and seeds pack in protein, zinc, B vitamins, vitamin E, selenium, magnesium and essential fats. Also pumpkin seeds are an especially good source of zinc (needed for healthy skin, and proper function of the thymus and white blood cells), and Brazil nuts are a particularly good source of selenium. Almonds, hazelnuts and sunflower seeds are best for vitamin E. Flax seeds are great for omega 3 and sunflower seeds for omega 6, protein and B vitamins.
• Parsley is rich in antioxidant vitamins A and C as well as iron, magnesium and cancer fighting chlorophyll. It is a must for every healthy fridge, back garden or window box.
• Seaweed: A wealth of natural trace minerals, vitamins and amino acids can be found in seaweeds. There are many different types the most popular being nori. Try adding a little to your soups or mix with mashed sweet potato.
• Shiitake mushrooms are superb immune boosters that posses antibacterial, antiviral and anti-parasitic properties and are a natural source of interferon which provides protection against viruses. They are also a good source of germanium an element that enhances immunity. Shiitake mushroom are great in stews, soups and stir fries.

As we grow older our nutritional needs change as our lifestyles do. The core principles of a healthy, balanced diet remain the same at 25 or 65, but we do need specific nutrients as we go through different life stages.

• 40 and over: At this time of life many people still take their good health for granted, and healthy eating and exercise are often put on the back burner. But as we grow older, good nutrition and regular exercise becomes even more important – now is the time to invest in your future good health.
• A diet rich in antioxidants will help protect against problems like heart disease, Alzheimer’s, cataracts and certain types of cancer. Fruit and vegetables are the best source of antioxidants – make sure you eat at least five a day and a good variety of different produce. Don’t just get your five a day from fruit, make sure the five a day includes some vegetables.
• One in four women in their 40s have low iron stores, which can contribute to the ‘tired all the time’ syndrome. You don’t need to eat meat to get enough iron; choose organic eggs, fish etc and eat plenty of green leafy vegetables. Interestingly, beetroot has been traditionally used as a blood building food and naturally contains iron in an organic form so is non-irritating and does not cause constipation or black stools. Of course, beetroot is also rich in anti-aging antioxidants like anthocyanadins, which give beetroot its deep red form. You can use beetroot extract in supplement form if you need to get a quick boost.
• Health problems, such as raised cholesterol, high blood pressure and diabetes are more common in this age group. A whole-grain diet rich in fruits, vegetables, nuts, seeds and oily fish is the best way to prevent and treat all of these problems. Avoid foods high in saturated and transfats such as red meat, processed and refined foods. The decline in oestrogen levels that accompanies the menopause accelerates the loss of calcium from bone, which increases the risk of osteoporosis or brittle bones. To counteract this, it’s important to eat at least three servings of calcium-rich foods each day. Full fat organic dairy products like plain live yogurt, are fine in moderation but other sources of calcium include dark green leafy vegetables and canned fish with bones.
• Work in some regular weight-bearing exercise, such as walking, into your routine will also help to keep bones strong. A good ‘bone’ supplement like OsteoPlus can be useful to start at this age. After the age of 40, the metabolic rate (the speed at which the body burns calories) drops, but the drop is very modest and the real reason many people in this age bracket start to suffer from middle-aged spread is a lack of exercise.
• Excess weight will increase the risk of health problems like heart disease, diabetes and osteoarthritis and the longer you wait before you tackle the problem the harder it becomes – nip any weight gain in the bud now by exercising regularly before it becomes a serious problem. 50 and over In your 50s, your joints may also start to become a bit stiff and sore.
• If you don’t eat at least one serving of oily fish each week, you should also think about taking an omega-3 supplement to help thin the blood and reduce the risk of heart attack and stroke. (The one I use in the clinic is called Omega 3 Plus and contains 700mg EPA and 500mg DHA in just two capsules a day (sometimes you have to take 6-8 capsules a day to get the right amount of EPA and EHA – see Resources page).
• Get your cholesterol and blood pressure checked. If you have high cholesterol, ditch red meat and other high fat foods and swap to oily fish and nuts, especially walnuts. It has been found that eating 25g of soya protein a day can help reduce blood cholesterol levels.
• Phytochemicals in soya beans, and products made from them, may also help reduce many of the unpleasant symptoms associated with the menopause. Use organic tofu instead of chicken in stir fries and use organic soya milk on your cereal.
• To keep bones and heart healthy, go for canned salmon rather than canned tuna as salmon is rich in omega-3 fats and you get calcium by eating the bones. There is a supplement called Lestrin that I use in the clinic that contains the same sterols that are used in the cholesterol-reducing margarines, but avoiding all the fat.
• If you have high blood pressure, look at your salt intake and think about using other flavourings such as garlic, herbs and spices to zip up the food instead of salt. Don’t add salt at the table, only use it in cooking and you could switch to a low-salt version.
• Digestive problems, like constipation, piles and diverticular disease, are more common in this age group. A high-fibre whole grain diet can help, but in addition to upping your fibre intake you need to make sure you’re drinking plenty of water, otherwise the fibre can’t work. Choose a wholegrain breakfast cereal, like porridge, wholemeal or rye bread and eat plenty of fruit and veg. A small glass of prune juice in the morning will help to prevent constipation or soak a tablespoon of organic whole linseeds (flax seeds) overnight in water and then swallow.
• Our sense of smell and taste becomes less acute as we get older, but don’t fall into the trap of adding extra salt to your food – use herbs, spices and other flavourings such as garlic, lemon juice or mustard.
• You need to ensure that you include plenty of foods rich in B12. Fish, eggs and dairy products all contain vitamin B12. If you’ve had heart problems, you should increase your intake of oily-rich fish so you’re having at least two servings a week, and take a good fish oil supplement like the Omega 3 Plus (see Resources page).
• Like calcium, vitamin D is important for good bone health. The body can make vitamin D by the action of sunlight on the skin, but as people get older they tend to spend less time outside, so make sure your diet contains good amounts of vitamin D. Vitamin D is found in eggs and oily fish. Vitamin D can also be made by the action of sunlight on the skin so when the weather is warm, expose your arms and face to the sun for at least 20 minutes a day.