How To Support Your Immune System
Covid, common colds and a state wide gastro outbreak. There really isn’t a better time to try and support our immune systems!
Let’s start at the beginning, what even is our immune system? Well it’s a complex network of cells and proteins that defends the body against infection. Specifically it’s white blood cells, antibodies, the complement system, the lymphatic system, the spleen, the thymus and the bone marrow.
Our immune systems are ridiculously amazing in the ability to fight infection. In fact it’s so clever that it keeps a record of every microbe ever defeated so that it can recognise these and destroy them again. So while your immune system already does a good job of protecting your body and doesn’t necessarily need “boosting”, it can always do with a little support to stay strong and balanced.
It’s time to get moving, because working out has plenty of benefits and supporting your immune function is one of them. Exercise releases endorphins (the hormones that make us happy) which can lead to decreased stress and a better sleep, both which can help with supporting our immune system. Those who regularly workout can also enjoy the benefit of better functioning white blood cell (these are the ones that help fight infection) that people who don’t exercise.
Then there is our diet. And of course like everything else, a healthy diet with plenty of nutrients is going to support our immune system. It will be no surprise that fruit and vegetables are a big part of making our diets healthy and creating that immune support.
Vitamin C has always been well known to support our immune health and the best sources of vitamin C can be added to most meals or snacks, such as capsicums (red, green and yellow), tomatoes, spinach and broccoli, as well as fruits such as strawberries, blueberries, oranges and kiwi fruit.
Vitamin C isn’t the only nutrient needed for a healthy immune system. Beta carotene (Vitamin A) is another essential nutrient to immune health and so vegetables such as carrot and sweet potato are essential to our daily diets.
Zinc is an important mineral that is needed for many functions including boosting immunity. Good everyday sources of zinc include red meat, eggs, spinach, asparagus, legumes, cashews, almonds, sunflower seeds, pumpkin seeds and yoghurt.
Probiotics is a trendy health word these days and are the good kind of bacteria that help keep the bad bacteria away. Probiotics also support the immune system and will help absorb the nutrients of all our other nutrient dense foods into the bloodstream. There are plenty of probiotics available on the pharmacy shelf but food sources include kombucha, tempeh, miso and the easiest of them all – yoghurt!
Then there are flavonoids, a group of plant metabolites that are important antioxidants. Studies have found that diets rich in flavonoids are less likely to fall ill to upper respiratory tract infections (the type we want to avoid!). Luckily flavonoids are found in a variety of fruits and vegetables such as blackberries, blueberries, raspberries, cherries, red cabbage, kale and onions. And in good news, they are also found in teas , dark chocolate and red wine!!
And lastly, herbs and spices. Ginger has a high antioxidant content as well as containing anti-inflammatory properties helping boost immune function. On a side note it can also help with morning sickness, bloating and cramping. Turmeric is well known for its impressive anti-inflammatory, antioxidant and antibacterial properties and is packed with immune supportive nutrients such as zinc and B group vitamins. Parsley is high in flavonoids (see above), vitamin A and vitamin C, with research also showing its ability to help with reducing inflammation. Garlic (although debatable if this is a herb or a vegetable!) has well researched and been found to be highly beneficial when it comes to fighting off common colds and other serious diseases.
Having a healthy diet, getting sufficient sleep, exercising regularly are all keys to keeping us healthy, supporting our immune health and helping us live well. So it’s time to workout, load up on all of those vegetables, berries, herbs, spices and of course that glass of red wine!