Enrich's Guide to Eating for Immunity

With the holiday period ending and the colder months setting in, we can start to start to run down. As our immune systems is our body’s shield against colds, flus and all kinds of infections, it can feel as though its fighting off illness at every turn. What people don’t realise is that what is on our plate has a major impact on keeping our defences strong all year round. While a lot of us may reach for the vitamin C when we feel the sniffles starting, it’s best not to wait until you are sick to prioritise your immunity! A strong immune system can not only protect you from getting sick in the first place but also speed up healing when you do get run down. Join Enrich this month to learn all about the immune system and its connection with our food choices.

So how does our immune system work?

This complex system is made of cells, tissues and organs, that can identify when a threat enters the body (such as the flu virus) and trigger a response to remove the invader and help you heal. When a bacterium or a virus attacks healthy cells and tissue, your immune cells release proteins called histamines, which cause inflammation. Inflammation results in pain, swelling, and a release of fluids to help flush out the pathogens. However, prolonged inflammation such as from a poor diet or sustained stress can gradually damage healthy cells and tissues, which can develop into diseases such as diabetes, heart disease or cancer.

What can I eat to boost my immune system?

While there are no single ‘immune boosting’ foods, lots of vitamins and minerals have essential roles in regulating and supporting our immune systems. The best advice (as always!) is to eat a varied, balanced diet, which can help us to consume all the components we need to have a well-functioning immune system.

Here are some key micronutrients we can focus on to support our immune health:

Vitamin A

• ‍Function - Protect us against infection by keeping the skin and tissues of our mouth, stomach and respiratory system functioning well.
• Sources - Carrots, bell peppers and apricots, sweet potato, kale, oily fish, cheese.

Vitamin D

• ‍Function - Helps the body to activate its defence systems as well as maintaining healthy bones and teeth.
• Sources - Primarily produced by the skin in response to sunlight, also in oily fish, red meat, eggs.

Zinc

• ‍Function - Supports wound healing and supports immune function to resist disease.
• Sources - Meat, shellfish, whole grains, seeds, and nuts.

Iron

• ‍Function - Vital in making red blood cells and carrying oxygen around the body.
• Sources - Red meat, fish, beans, nuts, seeds, dark leafy greens.

Protein‍

By eating quality protein sources, you can ensure that you consume all types of amino acids, which help your body to fight off infection. This is particularly relevant if you are following a plant-based diet, as you need to consume a variety of protein sources to make sure you get all these amino acids. Try tofu, quinoa, beans, or chickpeas!

What about vitamin C?

Vitamin C does have a vital role to play when we talk about the immune system, and it’s usually the first thing we think of when we become ill. It helps with the formation of antibodies, and with the production and function of white blood cells. However, studies have shown that taking vitamin C when you feel a cold coming on doesn’t have a direct effect. It’s better to make sure we have enough from our everyday diets. We can get vitamin C from citrus fruits like oranges, but bell peppers, kiwis and broccoli also contain high levels.

Do I need to be taking supplements?

Getting your vitamins and minerals from whole foods in a balanced diet is always preferable, and for most people there will be no need to take anything supplementary. A general multivitamin can help in times when a balanced diet is not available to us. An exception to this is vitamin D, which is mainly produced from exposure to sunlight. In autumn and winter, a daily supplement of 10 micrograms can ensure we have enough in our bodies.

Don’t neglect your guy health, it is important too!

A healthy gut and strong microbiome (microorganisms in our gut) can create a barrier against harmful bacteria and reducing duration of illness. Our diet plays a large role in determining the makeup of our microbiome, with a high-fibre diet rich in a variety of fruit and vegetables supporting the growth of beneficial microbes. Try including both probiotics(foods containing live, helpful bacteria, such as fermented foods or live yoghurt) and prebiotics (foods that feed the bacteria in our microbiome, mainly fruits and vegetables and wholegrains.

Is there anything else that can help support your immune system?

The immune system is incredibly complex and can be affected by a variety of factors, such as stress levels, age, sleep and medical conditions.

• Remember to drink water and stay adequately hydrated.
• Aim for between 7 and 9 hours of sleep a night.
• Reduce stress levels through meditation, journalling or spending time with supportive loved ones.
• Try to get regular movement in.
• And don’t forget to wash your hands!