Enrich’s Guide to…Eating for Immunity

In these colder months, it can feel like we are fighting off illness at every turn. Your immune system is your body’s shield against colds, flus and all kinds of infections, and there is an undeniable connection to what is on your plate. Eating a well-balanced diet is one of the best things you can do to keep your defences strong. 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 rundown. Join Enrich this month to learn all about the immune system and get some practical tips for eating to bolster wellbeing.

So how does our immune system actually 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. It includes both your innate immunity, which you were born with, and acquired immunity, when your body learns to recognise a threat which it has seen before by creating antibodies.

Did you know that this is what happens when your body encounters an allergen? Your immune system mistakes the allergen for a threat and triggers a hyper-reactive immune response, which can include swelling, itching, hives and in severe cases, anaphylaxis.

While it can often be cast in a negative light, inflammation is an important, normal step in the body’s immune response. When a bacteria 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. Chronic, low-grade inflammation has been considered a factor in developing 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 of 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 helps to protect us against infection by keeping the skin and tissues of our mouth, stomach and respiratory system functioning well. We can find it in vegetables like carrots, bell peppers and apricots.

Vitamin D helps the body to activate its defence systems, and low levels have been long associated with increased susceptibility to infection. It is primarily produced by the body in response to sunlight.

Zinc supports wound healing and supports immune function to resist disease. You can find it in meat, whole grains, seeds, and nuts.

Iron is a critical component of your immune cells, helping in their creation and development. The best source of iron is animal foods such as meat and fish, but it can also be found in beans, nuts, seeds and dark leafy greens.

Try to eat the rainbow, by including plenty of colourful fruits and vegetables in your diet. Most of the important vitamins and minerals that your body needs can be found in plant foods. The immune system relies on a complex network of micronutrients working together, so it is best to cover all bases!

It is also important to consider your protein sources. 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 of these amino acids. Try tofu, quinoa, beans, hemp seeds or chickpeas!

What about vitamin C?

This is usually the first thing we think of when it comes to the immune system, and it’s true, vitamin C does have a vital role to play. It helps with the formation of antibodies, and also 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 take a supplement?

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 gut health, it’s important too!

The microbiome, or the collection of microorganisms that lives inside our gut, is a major player in our immunity. A healthy gut can create a barrier against harmful bacteria, as well as producing antimicrobial proteins and reducing the duration of illnesses. Our diet plays a large role in determining the makeup of our microbiome, with a high-fibre diet rich in a variety of fruits and vegetables supporting the growth of beneficial microbes.

Try to include 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, 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!