Now more than ever is an important time to look after our health. One of the best ways to do this is to keep your immune system fighting fit. The vital links between diet and immunity have been explored since the beginning of dawn, confirming that we are indeed what we eat. However, there’s more truth behind the saying than we think.
What is the immune system?
The immune system is a host of defences that help protect the body from harmful invaders. It has two lines of defences.
- The first being the innate immune system, which detects invaders such as bacteria, viruses, and parasites.
- The second is the adaptive immune response, a type of defence that develops throughout our lives. It’s called to action by the innate system to recognize the invaders, combating it and protecting against its return.
In order to stay protected as possible, it’s vital that your immune system is supported in the best way. Poor nutrition can increase your susceptibility to viruses. Despite the increasing popularity of dietary supplements, there are better ways to prevent this problem.
Dr. Rupy Auija, author of The Doctor’s Kitchen, believes that the best way to obtain the finest nutrients for your body is through diet.
“There is synergy in nature,” he claims. “In nature, these micronutrients are presented alongside their synergistic partners.”
That means while supplements can beneficial in one way, it can also be counterproductive in another. Therefore, the safest way we can boost our immune system is through what we eat. But where to start?
Here’ some of the best nutrients for the job with a little something for everyone.
Vitamin C
Also known as ascorbic acid, Vitamin C is a water-soluble micronutrient well known for its importance to the various aspects of the immune system. It has tremendous power to help stimulate both the production and function of many white blood cells. This is most beneficial as white blood cells help fight off bacteria and illness-causing viruses.
While the ever-popular oranges provide some of the mentioned benefits, it’s worth keeping in mind sources of vitamin C extend well beyond just citrus fruits.
The richest food sources include:
Broccoli, kiwifruits, tomatoes, spinach, bell peppers, kale, sweet potato, and strawberries.
Zinc
Like Vitamin c, zinc is also an essential micronutrient for the immune system as a deficiency of it can result in an impaired immune response. One of the primary ways it works as an immunity booster is how it activates enzymes to break down proteins in bacteria and viruses, making them less able to develop and spread. This gem also increases the activation of cells that help fight infection.
The richest food sources include:
Lean beef, pork, eggs, mussels, all nuts, chickpeas, oatmeal, and milk.
Iron
Iron is an essential nutrient for blood production. It helps make hemoglobin, a protein in which found in red blood cells that transports oxygen around the body. However, if you aren’t getting a sufficient amount, the body has a hard time maintaining energy levels to function normally. This could possibly lead to a condition known as Anaemia. This could be detrimental on immune system, causing the body to become more susceptible to infection and illnesses. Therefore, it’s best to ensure you’re consuming the recommended amounted your body needs.
The richest food sources include:
Soybeans, sardines, figs, sesame seeds, almonds, lamb, tofu, spinach, and lentils.
Selenium
Though many aren’t familiar with selenium, it’s an essential trace element that serves as an extremely efficient antioxidant. For that reason, it plays a significant role in supporting our immune system. It helps lower oxidative stress in the body, reducing inflammation and enhancing immunity.
Keep this little wonder in mind the next time someone wishes you a speedy recovery.
The richest food sources include:
Mushrooms, garlic, cottage cheese, asparagus, cashew nuts, eggs, bananas, and tuna.
Probiotics
Did you know, there’s such thing as ‘friendly’ bacteria? During a time where we’re using antibacterial soaps more than ever, it’s understandable why that may come as a surprise.
Probiotics are live microorganisms, commonly known as good bacteria that helps improve the balance and function of the gut flora. This is exceptionally important, as around 70% of our immune cells are housed in our gut. Maintaining the correct balance of bacteria is crucial for optimal immune responses.
So, remember a healthy immune system needs a healthy gut.
The richest food sources include:
Yogurt, kimchi, miso, kefir, sauerkraut, sourdough bread, acidophilus milk, and pickles.
When it comes to our immune system, it all comes down to balance.
While improving the quality of your diet is extremely beneficial, an even useful approach is just to maintain a healthy lifestyle. Proper nutrition is often the first line of defence, but it will only work best in conjunction with regular exercise, adequate sleep, and possibly supplements if advised by a doctor.
Your immune system will thank you later.
Claudia Cole
Claudia is a film graduate and writer from London. While an enthusiast for books and all things screen related, she is a passionate advocate for mental health & wellbeing.
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