4 minute read
Supporting A Healthy Immune System: Dr Lucy Williamson
The British foods that support a healthy immune system
Staying healthy and keeping our immune systems strong is an important goal all year round, but it becomes especially important in the winter months. So what kind of fresh, British foods should we be focussing on right now? We spoke to expert nutritionist, Dr Lucy Williamson, to find out.
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“Oily fish like British Trout is one of the few foods to be high in Vitamin D – vital for our immune system, particularly during winter when we’re getting less sun which is where 95% of our Vitamin D supply comes from,” says Lucy.
“Its delicate pink flesh is thanks to antioxidants which also provide Vitamin A, and together with its heart-healthy unsaturated Omega 3 oils, are equally important for a healthy immune system. Add to that increasing research showing potential benefits on mood and mental health disorders associated with marine Omega 3, and British Trout really is a truly nutritious winter-food.”
British Trout is produced by farmers who are passionate about their industry, and who provide vital employment for our rural communities. The growing focus on marine and animal wellbeing, coupled with sustainable farming methods, ensures British Trout is recognised for its minimal impact on the environment. It’s also particularly delicious in a soba noodle salad with a side of roasted brassicas!.
British grains and pulses provide an excellent source of fibre which helps to nurture our all-important gut bacteria. Maintaining our gut health, or ‘microbiome’, is essential for developing a robust immune system.
“As humans, we evolved from bacteria, so it’s no surprise we need them,” says Lucy. “Eating fibre-rich foods that ferment in our colon helps us to nurture our billions of gut bacteria.
“These bacteria not only provide the building blocks for serotonin, our ‘happiness hormone’, and influence our mood via our gut-brain axis – but they also support our immune system to protect against inflammatory diseases, including bowel cancer.”
Hodmedods, a supplier of beans and pulses from British farms, are supporting British farmers by producing organic pulses, grains and pioneering, fibre-rich crops like quinoa and chia seeds – winter porridge has never tasted better!
Fermented foods and drinks are natural probiotics which can also boost our gut bacteria. Try kefir, an ancient fermented milk drink, to benefit from the invaluable nutrients in dairy too. With British welfare standards among the highest in the world and our maritime climate providing plentiful grass which cows efficiently convert into highly nutritious milk, it’s a surprisingly sustainable choice.
“Naturally fermented foods and drinks are rich in good bacteria, making them another great way to support our gut health,” says Lucy. “The fermentation created by the bacteria in organic, unfiltered Apple Cider Vinegar, for example, produces acetate – known as a natural antibiotic that can also benefit those with Type 2 Diabetes and or seeking to control their weight.” Alternatively, kombucha – a fermented, loose-leaf tea – makes a wonderful, non-alcoholic alternative to sparkling wine.
Seasonal brassicas and root vegetables – with their fibre, vitamins A and C, and antioxidants – are another source of valuable winter nutrients. Full of vitamin C, brassicas ‘unlocks’ plant iron which we can’t absorb otherwise.
For a really healthy Sunday roast, try roasting your vegetables in British cold-pressed rapeseed oil, which has the lowest saturated fats of all plant oils.
“Its high smoke point also prevents nutrient damage,” says Lucy. “Hillfarm Oil from Suffolk is rich in colour, flavour and nutrients thanks to this very natural production process, being farmed with maximum biodiversity to allow nature and soil health to thrive.
Pasture-fed beef or lamb provides easily absorbed iron. Grazing natural grasses, wildflowers and nitrogen-fixing herbs like clover increases their unsaturated fat content and lowers the carbon footprint.
“Iron-rich foods are crucial for all energy-demanding processes in our body,” says Lucy. “Nearly 50% of teenage girls are known to have very low intakes, leading to symptoms like tiredness, poor concentration and lowered immunity.”
Finally, vitamin B6 is another important source of nutrition. It’s an essential vitamin for our happiness hormone, and helps to release energy from our food. Sea-buckthorn berries, frozen at harvest by the British Seabuckthorn Company, are full of vitamins, antioxidants and fibre, making them a vibrant addition to our winter meals.
Lucy Williamson DVM BVM&S MSc Dr Lucy Williamson works with British food producers to provide nutrition support, enabling them to effectively communicate the health benefits of their produce. She’s also Ambassador and Nutritionist for the Love British Food campaign and Visiting Lecturer at Hertfordshire University. “Winner of the Caroline Walker Trust Freelance Nutritionist of the Year Award 2020”
For more information on healthy eating and to discover where to learn the art of cooking healthily, visit:
