However, if you are unable to get enough of either through natural products then investing in a calcium supplement is your best alternative. Supplements will also help to improve the immune system, meaning fighting off various ailments and illnesses is now much more possible.

Holland & Barrett are a great venue to check out when it comes to investing in and sourcing a variety of great health food supplements and natural produce, and many of the items stocked in store often come on offer! They stock everything from skin care products, to diet pills and vitamins such as vitamin D and C.


If you are looking to source both vitamins and mineral supplements that boast to house an assortment of immunity boosting properties then look to the likes of calcium, iron, selenium and magnesium. All of the above are great if you wish to heighten your immune system and in turn fight off a variety of common ailments and nuisance illnesses.

Calcium works to aid the phagocyte cells, whilst magnesium is extremely useful when it comes to producing antibodies. Magnesium is also a great supplement to look to if you desire to combat any allergic reactions.

Immunity Boosters such as iron and selenium are two other great supplements; each is famous for its strengthening properties. Iron is most commonly sourced from red meat, however if you are a vegetarian then a mineral supplement is the ideal alternative!

Selenium is commonly found whole-grains, nuts and seeds. Such a supplement will boost the body’s resistance levels, and both are essential for the production enzymes and antibodies.

Though this term seems a bit complicated this in nothing but a simple term that refers to how much nutrition a given food provides. To make it clear we shall take a simple example. A slice of 100% whole-grain bread has all the vitamins, minerals and fiber while these are not present in the same quantity in regular white bread.

Here is a brief of the interview that Cooking light managed with the nutrition experts Lola O’Rourke, Lona Sandon and Ann Yelmokas McDermott and it explains clearly how to add these nutrient dense foods to our meals to raise the nutrition content.The first and most important question that Cooking Light asked was “What is nutrient density?” Answering to this question Ann said that it refers to the amount of minerals, vitamins, fiber and phytochemicals that is present in a given portion of food. She also added that these foods are lower in calories and fruits, green leafy vegetables, whole grains, fish are all some good examples of nutrient dense foods.

The next question from the CL was “What are the different ways to get fruits and vegetables into your diet?” This question was targeted to Lola O’Rourke and the answer was quite informative. She said that fruits and vegetables are the naturally available sources that are rich in vitamins and minerals and are also low in things that we want to minimize.

She added that fresh fruit is more nutrient dense than dry fruit and consuming it fresh is more valuable and these fruits can be easily combined with main course dishes on a daily basis. When asked whether canned fruits and vegetables are as nutrient dense as fresh ones, Lona Sandon answered with a positive yes. She also said that these come handy when we do not have adequate time to slice, dice or peel. She also added that canned veggies are nothing but fresh foods that are already cooked.