Your immune system is a large network of organs, white blood cells, proteins and chemicals, all communicating together to coordinate defence responses, promote cellular repair and fight invading pathogens.
The immune system includes the skin as the main protective barrier, mucus membranes as the first line of defence, as well as lymphatic, blood vessels, spleen, bone marrow and the thymus.
Modern-day living with its increasingly sedentary lifestyle and excessive consumption of processed foods, depresses the immune system and plays havoc with our ability to fight illness and disease. Individual factors and genetic predispositions also play a role.
Several other factors can impact the immune system either positively or negatively including, diet and nutrition, lifestyle habits, age, sleep, stress, environmental factors, microbiome, and gut health along with medical conditions and medications.
Maintaining a healthy lifestyle with these factors in mind, can all help support optimal immune function.
How can our diet impact immunity?
Refined flour and white sugar, along with processed, canned and deep-fried foods, can all damage your health and depress immunity. Minimise the consumption of sugary beverages, sweets, processed snacks, and fast food.
Eating foods in their most natural forms such as whole grains, fruits, vegetables, nuts and seeds is the easiest way to enhance immunity.
Fruits and Vegetables
Fruits and vegetables are rich in vitamins, minerals, and antioxidants that support immune function. You should aim for a diverse range of colourful produce including leafy greens, berries, citrus fruits, and cruciferous vegetables (such as broccoli and cauliflower).
Lean Proteins
Protein provides the building blocks for immune cells, making it essential for immune health. You should include a variety of lean sources of protein in your diet, such as poultry, fish, legumes, tofu, and natural Greek yogurt to aid in building a strong and healthy immune system.
Healthy Fats
Omega-3 fatty acids, found in fatty fish (such as salmon and sardines), walnuts, flaxseeds, and chia seeds, have anti-inflammatory properties and support immune function. Additionally, you can include sources of monounsaturated fats, such as avocados and olive oil, both of which have been associated with improved immune response.
Whole grains
It is best to choose whole grains over refined grains for better nutritional benefits. Whole grains like quinoa, brown rice, oats, and whole wheat bread provide fibre, vitamins, and minerals to support overall health and immune function.
Fermented foods
A healthy gut microbiota is linked to a stronger immune system, so try to incorporate fermented foods every day. Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain beneficial bacteria that support gut health.
Hydrate!
Drink plenty of fluids, primarily water and herbal teas. Hydration helps in maintaining the overall function of the immune system.
Limit the sweet
Limit sugars and processed foods. High intake of added sugars and processed foods can contribute to inflammation and weaken immune function.
Herbs and spices
Certain herbs and spices such as garlic, ginger, turmeric, and cinnamon have immune-boosting properties. Incorporate them into your meals add flavour and potential health benefits.
