There are a number of nutrients that together, play a unique role in strengthening your immune system. Regularly including them in your diet will give you the best chance to fighting off illness. Think of these nutrients as footballers in a team – we need all the players to be present to form a formidable unit. It’s great to have a star player or two, but you need the whole team to perform if you want to win the Grand Final. And, let’s not forget that the grand trophy on offer is Wellness.
Let’s explore the foods and the nutrients the nutrients they contain, which help to support your immune system.
Broccoli
Not only does broccoli contain a large number of nutrients such as folate, potassium, vitamin K, but it also has vitamin C – something we typically associate with citrus fruits. Vitamin C is involved in growth and repair and it acts as a potent antioxidant too. Antioxidants help to protect cells against damage.
Kefir
Probiotics are great for supporting good gut health, especially as we now know that up to 80 per cent of our immune system lives in our gut. Kefir contains a number of live bugs that can contribute to the strength of your immune system.
Kiwi fruit
The humble kiwi fruit also has a good amount of vitamin C. Eating just one of these furry fellas will give you all the vitamin C you need in a day.
Lentils
The other essential piece of the gut health puzzle is prebiotic fibre. Prebiotics help to nourish the good bacteria that reside in our gut. Lentils are jam-packed full of prebiotics, plus a variety of other key nutrients that are important for our overall health and wellbeing.
Cashews
Cashews provide a plant-based alternative to oysters as they also provide a valuable source of zinc. Vegans and vegetarians take note.
Oysters
These slippery suckers contain a large amount of zinc. This important mineral helps to activate the killer immune cells. These cells help to lead the fight against pathogens.
Red kidney beans
Here’s another plant-based food that also helps to support your immune system. Red kidney beans contain are a good source of iron, which is important for the maturation of lymphocytes, a type of white blood cell and one of the main cells of the immune system.
Red meat
Foods like beef, lamb and kangaroo contain high amounts of haem iron – the most bioavailable form of iron.
Mushrooms
Mushrooms contain copper, an important trace mineral that helps to eliminate free radicals from the body. Free radicals have the potential to damage cells, thus causing illness. Additionally, mushrooms, when exposed to sunlight, are also a good source of vitamin D, the aptly named “sunshine hormone” that helps regulate immune responses.
Eggs
Eggs contain several essential nutrients, including selenium. This important antioxidant helps to counteract free radical damage to the body’s cells, thereby supporting the immune system.
Tofu
Tofu contains iron, zinc and selenium, making it an immune-building ‘superfood’. In addition, tofu contains vitamin A, which helps to support the skin, respiratory system and digestive tract. These form the body’s first line of defence against pathogens. Check out my sticky tofu for some recipe inspiration.
Lastly, don’t forget to keep active. A brisk walk around the neighbourhood is a great start, especially while pools and gyms are closed. Extra points if you get out during daylight hours to get your daily dose of vitamin D. And if you smoke, lay off the cigarettes to improve your lungs’ ability to fight infection.
The good news is that you can eat your way to better health. Bon Appétit.
