include: • Cold water oily fish -‘SMASH’ Salmon, mackerel, anchovies, sardines, herring; flaxseeds, chia seeds, hemp seeds. Walnuts (especially beneficial for brain health).
Sources of omega-6
include: • Safflower, sunflower, nuts (other than walnuts), meat, dairy, eggs, borage oil, evening primrose oil, vegetable oils. Focus on the balance of omega-3 and 6 –prioritisingomega-3
POLYPHENOLES:
Polyphenols are a type of antioxidant found in plant foods. • They support a healthy gut bacterial balance, reduce neuroinflammation and improve memory, learning and cognitive function.
A holistic approach to supporting optimal gut-brain health focuses on natural remedies and the body’s ability to heal itself. • Naturopathic Diet supports optimal gut-brain connections by including foods:
– As close to their natural state as possible.
– Free of artificial ingredients and chemical preservatives and additives.
• Foods typical of the Naturopathic Diet include raw vegetables that are organic and seasonal. If eating meat, choose meat that is organic and grass-fed. If eating fish, opt for wild caught.
To achieve optimum brain function select:
• Food that is whole and organic.
• Food free from GMO and toxins.
• Food that is not processed and not cooked using a microwave. • Food that is correctly combined.
• This is essential to facilitate: Ideal energy levels, normal body growth and repair, reproductive function, resistance to infection and disease as well as optimum physical and mental health
GMO stands for Genetically Modified Organism. It refers to any organism whose genetic material has been altered using genetic engineering techniques. In the context of the CNM Naturopathic Diet, foods that are free from GMOs are recommended to support optimal brain function and overall health.
Consider the following basic principles:
• Eat a balance of nutrients for the body to function optimally.
• Support optimal digestion to ensure good absorption of nutrients.
A naturopathic diet is an eating plan that focuses on whole, unprocessed foods and emphasizes the importance of nutrient-dense foods in promoting overall health and well-being. The goal of a naturopathic diet is to provide the body with the necessary building blocks to heal, repair, and maintain optimal health.
Key Principles of a Naturopathic Diet
Whole foods: Emphasizes whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
Organic and locally sourced: Recommends choosing organic and locally sourced foods whenever possible to minimize exposure to pesticides, heavy metals, and other toxins.
Seasonal eating: Encourages eating foods that are in season to ensure optimal nutrient density and flavor.
Individualized: Recognizes that each person’s nutritional needs are unique and may vary based on factors like age, health status, and lifestyle.
Avoids processed and artificial foods: Recommends avoiding or minimizing processed and artificial foods, including sugary drinks, refined grains, and foods high in unhealthy fats.
How a Naturopathic Diet Improves the Immune System
Provides essential nutrients: A naturopathic diet ensures that the body receives all the necessary nutrients, including vitamins, minerals, and antioxidants, to support immune function.
Supports gut health: The diet’s emphasis on whole, fiber-rich foods helps promote a healthy gut microbiome, which is essential for immune system function.
Reduces inflammation: By avoiding pro-inflammatory foods like processed meats, sugary drinks, and refined grains, a naturopathic diet can help reduce chronic inflammation, which can weaken the immune system.
Boosts antioxidant levels: The diet’s focus on whole, nutrient-dense foods provides a rich source of antioxidants, which help protect cells from damage caused by free radicals and support immune function.
Supports stress management: A naturopathic diet can help support stress management by providing nutrients like omega-3 fatty acids, vitamin C, and magnesium, which are essential for stress resilience.
Foods that Support Immune Function
Leafy greens: Rich in antioxidants and other nutrients, leafy greens like spinach, kale, and collard greens support immune function.
Berries: Berries like blueberries, raspberries, and strawberries are rich in antioxidants and may help support immune function.
Nuts and seeds: Nuts and seeds like almonds, sunflower seeds, and pumpkin seeds provide healthy fats, protein, and antioxidants.
Fatty fish: Fatty fish like salmon, tuna, and mackerel provide omega-3 fatty acids, which support immune function.
Sweet potatoes: Rich in vitamin A and other nutrients, sweet potatoes support immune function and overall health.
Foods that Weaken the Immune System
Processed meats: Processed meats like hot dogs, sausages, and bacon are high in pro-inflammatory compounds and may weaken the immune system.
Sugary drinks: Sugary drinks like soda, sports drinks, and energy drinks can lead to chronic inflammation and weaken the immune system.
Refined grains: Refined grains like white bread, pasta, and sugary snacks can cause inflammation and weaken the immune system.
Fried foods: Fried foods like french fries, fried chicken, and doughnuts are high in unhealthy fats and may weaken the immune system.
Foods high in unhealthy fats: Foods high in unhealthy fats like partially hydrogenated oils, trans fats, and saturated fats can weaken the immune system.
In conclusion, a naturopathic diet provides a comprehensive approach to supporting immune function by emphasizing whole, nutrient-dense foods, and avoiding processed and artificial foods. By incorporating immune-supporting foods and avoiding foods that weaken the immune system, individuals can help support their immune function and promote overall health and well-being.
Vitamin D plays a significant role in boosting immunity. Here’s how:Benefits of Vitamin D for Immunity
1. Regulates Immune Cells: Vitamin D helps regulate the activity of immune cells, such as T-cells and B-cells, which fight off infections.
2. Enhances Pathogen Defense: Vitamin D helps the body defend against pathogens, such as bacteria and viruses, by stimulating the production of antimicrobial peptides.
3. Reduces Inflammation: Vitamin D has anti-inflammatory properties, which can help reduce inflammation and promote healing.
4. Supports Barrier Function: Vitamin D helps maintain the integrity of epithelial barriers, such as the skin and gut, which act as a first line of defense against infections.
Vitamin D Deficiency and Immune System
Vitamin D deficiency has been linked to an increased risk of:
1. Respiratory Infections: Vitamin D deficiency has been associated with an increased risk of respiratory infections, such as pneumonia and tuberculosis.
2. Autoimmune Diseases: Vitamin D deficiency has been linked to an increased risk of autoimmune diseases, such as multiple sclerosis and rheumatoid arthritis.
3. Cancer: Vitamin D deficiency has been associated with an increased risk of certain cancers, such as colorectal and breast cancer.
Foods Rich in Vitamin D Include these vitamin D-rich foods in your diet:
1. Fatty Fish: Fatty fish, such as salmon mackerel, are rich in vitamin D.
2. Fortified Dairy: Fortified dairy products, such as milk and yogurt, contain vitamin D.
3. Mushrooms: Some mushrooms, such as shiitake and portobello, are naturally rich in vitamin D.
4. Egg Yolks: Egg yolks are a good source of vitamin D.
Vitamin D Supplements
If you’re unable to get enough vitamin D from your diet, consider consulting with a healthcare professional about taking vitamin D supplements.Remember, maintaining adequate vitamin D levels is essential for a healthy immune system.
