Nourishing Your Immune System: Foods That Support Wellness
Article by Aoibhínn Connolly
A well-functioning immune system must be constantly alert, monitoring for signs of invasion or danger.
In our quest for well-being, we often find ourselves exploring ways to fortify our immune response, especially when illness strikes.
While there is no magic bullet that will provide complete protection from illness caused by bacteria, viruses and other factors, consuming a variety of nutritious foods that decrease inflammation and increase antioxidant activity can help bolster your immune system.
Can the food we eat really affect our immune system?
The answer to this question is straightforward…YES.
The foods we consume play a crucial role in influencing the effectiveness of our immune system.
A well-balanced and nutrient-rich diet provides the essential building blocks that support the body's defense mechanisms.
Foods rich in vitamins, minerals, antioxidants, and other bioactive compounds contribute to the proper functioning of immune cells, aiding in the prevention of infections and illnesses.
On the contrary, diets high in processed foods and lacking in essential nutrients may compromise the immune system's ability to function optimally.
Foods to Eat for Improved Immunity
Probiotic Foods
Probiotic foods are foods containing live bacteria that help to support gut health.
Research has shown that about 70% of our immune system resides in the gut.
The gut is home to an intricate network of immune cells, beneficial bacteria, and mucosal surfaces that collectively work to recognise and respond to potential threats, such as harmful pathogens or toxins.
So, maintaining a good balance of bacteria in the gut can significantly help to support immune function.
When you're sick, especially if you've taken antibiotics, your gut microbiota may be disrupted, leading to an imbalance of bacteria.
Probiotic foods, such as yoghurt, kefir, sauerkraut and kimchi introduce friendly bacteria (probiotics) into the digestive system, helping to restore this balance.
Antioxidant Rich Foods
Incorporating antioxidant-rich foods into your diet when you're sick can contribute to reducing oxidative stress, supporting the immune system and easing inflammation, all of which are beneficial for the healing process.
Antioxidant rich foods include; berries such as blueberries and raspberries and citrus fruits known for their vitamin C content. Vegetables like broccoli, spinach, and carrots, along with green tea, dark chocolate, nuts, and cinnamon, are also excellent sources of antioxidants, promoting overall immune system support.
Ginger and Garlic
Ginger has a long history as an herbal remedy for illness. It has been shown to help with nausea and an upset stomach.
You can add ginger to a whole host of dishes, like curries and soups, or you can even drink it raw in tea.
Garlic contains allicin, which has microbial properties.
There is some research to suggest that the microbial element of garlic may help to combat bacteria and viruses commonly associated with illnesses like colds and flu.
Garlic is also incredibly versatile and it can be incorporated into a meal at any time of day.
Manuka Honey
Manuka honey, distinct from regular honey due to its unique antibacterial properties attributed to the nectar of the Manuka tree, has been researched for potential health benefits in providing relief from illness.
It can be a soothing addition to hot drinks like tea with lemon for sore throats and coughs.
Echinacea
Echinacea is an herbal remedy traditionally used to support the immune system and is sometimes recommended for alleviating symptoms of colds and flus.
Some studies suggest that echinacea may help reduce the severity and duration of cold symptoms by stimulating the immune system and offering mild anti-inflammatory effects. It's recommended to start using echinacea at the first signs of illness.
Hydration
Water is a key component in aiding your immune system and it’s vital to stay hydrated by drinking plenty of during flu season, particularly if you feel you are coming down with something.
Water is essential for the production and transportation of immune cells. It helps in the circulation of white blood cells, antibodies, and other immune system components throughout the body, allowing them to efficiently combat infections.
Hydration helps to maintain the integrity of mucous membranes in the respiratory and digestive systems. These membranes act as a barrier, trapping pathogens and preventing them from entering the body.
Adequate water intake supports the elimination of toxins and waste products from the body. This reduces the overall burden on the immune system, allowing it to focus on combating infections.
Staying hydrated helps regulate body temperature which becomes crucial when experiencing fever. Fever can cause excess sweating, in some cases leading to dehydration.
Other Lifestyle Factors
It’s important to remember that maintaining a robust immune system goes beyond just what we eat.
Getting enough sleep: During sleep, your body rejuvenates and strengthens its defense mechanisms, promoting overall immune function.
Engaging in light regular exercise: Physical activity promotes good circulation, which allows immune cells to move through the body more efficiently. It also helps to manage stress, a key factor in immune health.
Maintaining good hygiene to ward off germs and infections: Regular hand-washing, hand sanitation, and cleanliness in your living spaces can reduce the risk of illnesses and support your body's natural defenses.
This blog post was written by Aoibhínn Connolly. Aoibhínn is a Registered Associate Nutritionist (ANutr) with the Association for Nutrition and has a first class degree in Honours Nutrition.