Eating for immunity

Eating to boost your immune system

The pandemic has seen lots of rumours about diets and superfoods that help ward off COVID, but can eating actually improve immunity? Diabetes WA dietitian NARELLE LAMPARD investigates.

With winter approaching and COVID circulating, now is the time to focus on keeping our immune systems strong. One way to do this is by eating plenty of healthy foods. Optimising our nutrition can help us resist infection, strengthen our immune response and recover from illness more quickly. Despite what some might claim, there are no magic foods that can completely protect us from bacterial or viral infections. What is true is that we all need adequate energy and nutrients for our immune system to function properly, and not eating well can compromise that. Instead of hunting down superfoods, the best advice is simply to eat a wide variety of nourishing foods – foods that will support our immune system to function at its best. Likewise, while vitamin supplements are often sold as being ‘magic bullets’ to ward off illness, studies suggest you’re much better off just eating good food! What does good food look like? When it comes to boosting immunity, there are two key dietary elements: 1. foods that provide an abundance of vitamins, minerals and antioxidants

2. foods that promote a healthy gut microbiome.

Vitamins, minerals and antioxidants

If it’s to work efficiently, your immune system relies heavily on a range of nutrients being readily available within the body. A deficiency in any of these can alter immune function. We know that people who lack Vitamin D (which most Australians get from exposure to sunlight), for example, are at increased risk of a wide range of health conditions including osteoporosis and rickets.

Vitamin A

Eggs, dairy products, oily fish (salmon, tuna, sardines) and liver. Beta-carotene, which is converted into Vitamin A is found in orange-coloured vegetables and fruits such as carrots, sweet potato, pumpkin, apricots and mango.

Vitamin C Citrus fruits (oranges, mandarins, lemons, limes), kiwifruit, green leafy vegetables (spinach, broccoli, kale, cabbage), berries, tomatoes and red capsicum.

Vitamin D Oily fish (salmon, tuna, sardines), eggs, milk and mushrooms exposed to light.

Vitamin E Wheatgerm oil, spinach, seeds (sunflower seeds, tahini), nuts (almonds, hazelnuts), avocado and salmon.

Zinc

Seafood (oysters, mussels, crab), lean meat, tofu, legumes, nuts (cashews), seeds, liver, chicken, milk and wholegrains.

Iron

Lean red meat, chicken, fish, green leafy vegetables, legumes, eggs, nuts, pumpkin seeds, fortified breads and cereals. Eat these with food containing Vitamin C to boost absorption.

Selenium Brazil nuts, fish and seafood, meat, chicken, dairy, eggs, wholegrains, sunflower seeds and legumes.

Antioxidants

Compounds with names such as flavonoids, polyphenols, lycopene, lutein, allicin and anthocyanins. Found in abundance in plant-based foods, some examples include: Fruits and vegetables –blueberries, cranberries, spinach, artichoke, tomatoes, red cabbage, beetroot and corn.

Legumes, nuts and seeds – beans, pecans, walnuts and chia seeds. Herbs and spices – Turmeric, cumin, paprika, cinnamon, garlic, ginger, chilli, basil, coriander, parsley, thyme, rosemary, oregano, sage. Other – green tea, coffee, red wine, dark chocolate and honey in small amounts.

Healthy gut microbiome

Over the past few years scientific research is proving that there is a connection between the bacteria in our gut and the functioning of our immune system (see our Spring Issue from last year). A healthy gut microbiome can send anti-inflammatory and virus-fighting signals to the immune system. The wider the variety of plant fibre you eat, the healthier and more diverse the bacteria in your gut will be. Try these ideas to encourage healthy gut bacteria: • include prebiotics – high-fibre foods such as legumes (lentils, chickpeas, split peas and beans), vegetables, fruits, nuts and wholegrains • add probiotics - fermented foods with bacteria and yeasts such as yoghurt, kombucha, kefir, sauerkraut, kimchi

• include healthy fats – olives, avocado, nuts, seeds, extra-virgin olive oil and oily fish (salmon, mackerel, sardines) • reduce added sugars and artificial sweeteners • prepare fresh whole foods at home and limit ultraprocessed, packaged and takeaway foods. As with any change to your diet, do consult your health professionals. Not every food option will suit everyone, so feel free to pick and choose the elements that work for you. The best approach is to be more conscious of the food choices we’re making and the effect they might have on our wellbeing. This winter, let’s eat well to stay well! 7 NON-FOOD IMMUNE SYSTEM BOOSTERS:

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Sunshine –10 minutes outdoors to top up your Vitamin D levels

Be physically active –move your body

Sleep well –aim for 6-8 hours per night

Minimise stress –slow-down, relax and enjoy life

Limit your alcohol intake –moderation is

the key

Drink plenty of water Avoid smoking

MEAL IDEAS

Breakfast

Lunch

Dinner

Snack Options

Rolled oats or natural muesli + fresh or frozen berries + nuts or seeds + milk or natural yoghurt Multigrain toast + eggs, baked beans or cottage cheese + avocado + tomato, spinach, mushrooms

Multigrain sandwich, wrap or crackers + chicken, egg, tuna or cheese + hommus or avocado + lettuce or baby spinach leaves, tomato, carrot, cucumber Colourful mixed salad + tinned salmon or tuna + olives, chickpeas or bean mix + corn, roasted sweet potato or beetroot

Colourful vegetable stir-fry + beef, seafood or tofu + brown basmati rice + onion, garlic, ginger, chilli Mixed vegetable soup + lentils, split peas, beans or barley + herbs & spices + sourdough or soy-linseed bread

Fresh fruit – orange, banana Hommus + vegetable sticks 1 row dark chocolate Plain popcorn Olives, cherry tomatoes Hard-boiled egg Fresh fruit – kiwifruit, apple, apricot Unsalted nuts or seeds Natural yoghurt Multigrain crackers + cheese, tahini or nut butter Roasted chickpeas