We all learned from the COVID-19 pandemic that protecting and strengthening your immune system is important for maintaining good health. A robust immune system is vital for protecting the body against disease-causing microorganisms and your first-line of defence to support it is to adopt a healthy lifestyle. On top of exercising regularly, maintaining a healthy weight, limiting alcohol consumption and getting adequate sleep, the right nourishment is key in providing the body with all the micronutrients it needs to improve immunity. So, what exactly is the right diet?
Here, Plenish Nutritionist Katie Morley, shares four evidence-based nutrition tips to naturally enhance your immune system. With so many products out there claiming to boost immunity, read on to find out exactly what moves the needle when it comes to nutrition for better immunity.
What is the Immune System?
The immune system is the body’s primary defence mechanism, composed of a complex network of cells, tissues and organs that help fight infections and diseases. The first line of defence against invading pathogens is the skin and mucous membranes. However, once germs enter the body, various glands come into play to combat them. Key examples include the tonsils in the throat, the spleen in the abdomen region and the thymus gland in the upper chest. White blood cells play an important role by searching and addressing invaders, while also communicating with other parts of the immune system to build a defence. Specific types of white blood cells, referred to as immunoglobulins or antibodies, support the immune system by identifying and binding to antigens (bacteria and viruses), initiating an immune response to address them.
Another essential part of the immune system is the gastrointestinal tract, or simply put our stomach, which helps ward off infection by secreting stomach acid and housing immune cells. It also contains trillions of microorganisms that make up our “microbiome”, a central part of immune defence, which we’ll explore in more detail later in this article.
Now you understand a bit more about the components of the immune system, let’s briefly cover the two types of immune responses. The innate immune system involves quick, general defence against disease-causing pathogens as soon as they are spotted in the body. On the other hand, the adaptive immune system responds much more gradually but it is highly specific, generating antibodies to address specific pathogens. Interestingly, once the body has dealt with a pathogen, it remembers it, facilitating a faster and more effective response the next time you come into contact with that germ.
Five Functional Nutrition Tips to Support Immunity
1. Eat a Diet High in Fresh Fruits and Vegetables
Regularly consuming a range of colourful fruits and vegetables may help to support your immune system. Here are some top choices to add to your shopping list:
- Citrus fruits, such as lemons, limes and oranges are well-renowned for their high vitamin C content, which may facilitate the production of white blood cells to fight off infections.
- For an even higher dose of vitamin C, consider incorporating red bell peppers, which contain three times as much vitamin C as an orange, as well as providing a source of beta-carotene (vitamin A) for added immune support.
- Broccoli is packed with immunity-boosting nutrients such as vitamin A, C, and E, as well as fibre and antioxidants. Steaming it may be one of the best ways to consume it to preserve its nutrients.
- Love it or hate it, garlic may have strong immune-boosting properties. It contains allicin, a sulphur-rich compound formed when raw garlic is crushed or finely diced. To maximise allicin content, crush raw garlic cloves and let them sit for 10 minutes before cooking.
2. Promote a Strong and Diverse Microbiome
Probiotics and polyphenols may work in tandem to support a healthy immune system, and paying attention to the health of our gut and microbiome is important as over 70% of our immune system is located in our gut.
- Probiotics are beneficial strains of bacteria that may improve gut health and support immunity by improving gut barrier function, promoting a healthy gut lining and triggering protective responses against invading pathogens, regulating inflammation. Beneficial probiotic strains like lactobacillus and bifidobacteria may reduce the risk of infections, and to add lactobacillus to your daily routine, try our Berry Gut Health juice shot, ideally taken in the morning on an empty stomach for the best results.
- Polyphenols, a group of phytonutrients, may amplify the benefits of probiotics by acting as prebiotics, or in other words, as a food source which encourages the growth of “good” bacteria in the gut and limits the growth of harmful bacteria. Polyphenols may also modulate the immune system, and examples include quercetin (found in onions and apples) and resveratrol (found in red wine and grape skins).
- Last but not least, L-Glutamine, is an amino acid that can be particularly beneficial for gut health. It helps nourish the cells lining the intestines, reduce inflammation in the gut and protect the gut lining. Increased levels of stress and excessive alcohol consumption may cause increased gut inflammation, disturbing the gut lining and weakening the immune system. L-Glutamine steps in here to reduce gut inflammation and maintain a healthy gut lining.
3. Incorporate Immune-Boosting Herbs and Spices
Turmeric is the vibrant yellow spice that’s easy to find in most supermarkets but is often overlooked when it comes to supporting the immune system. It has been used for centuries for treating ailments, thanks to its bioactive bioactive component, curcumin, a polyphenol that may help with reducing inflammation by regulating the immune system. To incorporate more turmeric into your daily routine, try our Turmeric Recovery juice shots. which also contain 100% of your daily vitamin B12 for an added immunity boost.
Similarly, ginger is a zesty spice that has been used in cooking and traditionally is known for helping with stomach issues, nausea, headaches and infections. Its potent anti-inflammatory and antioxidant properties may help lower inflammation and keep the immune system running smoothly. You can enjoy the benefits of ginger with our Ginger Immunity juice shot, which also delivers 100% of your daily recommended intake of daily vitamin C for further immune-supporting benefits.
4. Smart Nutrition for Strong Immunity
Making sure you get the right amount of vitamins and minerals is essential for supporting the immune system and ensuring recovery from illness. Here’s a breakdown of key immune-supporting vitamins and minerals that promote optimal immune health:
- Vitamin D gets a lot of attention for its role in maintaining bone and muscle health, and on top of this, it plays a fundamental role in regulating the immune system as well. Sunlight is the best source of vitamin D during spring and summer months for the UK population, however, about 1 in 5 adults have a low vitamin D status. Consider our Mango Sunshine juice shot, which provides 100% of your daily vitamin D intake in one serving.
- Vitamin C is known for being a go-to during illness, and for good reason, as it’s a powerful antioxidant that protects cells from damaging molecules known as free radicals. It also triggers the production of white blood cells (lymphocytes and phagocytes), which may help the body fight infections and accelerate recovery. Try our Ginger Immunity juice shot for 100% of your daily intake of vitamin C, the perfect on-the-go companion for supporting your immunity.
- Vitamin A, although less talked about, plays a vital role in maintaining your body’s natural defences as it is involved in the production and function of white blood cells that identify and remove harmful bacteria from your bloodstream, which may otherwise lead to infections.
- Zinc is a hidden gem when it comes to supporting the immune system, and may help the body to respond to infections by activating enzymes that break down proteins in viruses and bacteria, preventing them from spreading. It may also keep inflammation under control during illnesses and infections. For plant-based sources of zinc, include legumes (chickpeas, lentils and beans), nuts and seeds (peanuts, cashews, hemp seeds and pumpkin seeds) and tofu. If supplementing, look for zinc picolinate since it is more easily absorbed by the body than other forms.