4 Healthy Foods to Optimise your Immune System

Immunity is like our body’s defensive army, responsible for identifying and eliminating harmful viruses and bacteria. The easiest way to strengthen your immune system is by eating a healthy balanced diet. While there is no one single magic food that fights of illness a nourishing diet helps to support optimal immune health. So, what are good foods to eat regularly for a strong immune system? 

Protein foods- Protein is an important component of human cells and tissues and plays an important role in fighting off viral and bacterial infections. Having too little protein may lead to muscle weakness, reduced metabolism, and make you more susceptible to diseases. You can find protein in both animal and plant-based sources, such as meat, eggs, milk, yogurt, seafood, tofu, legumes, seeds and nuts. 

Avoid refined carbs  (generally the white carbs) - instead eat unrefined cereals like wholegrain or rye bread, whole wheat pasta, and brown rice which contain B vitamins which are important for the health of cells, the production of antibodies and other immune functions. 

Good Fats- healthy fats are important for gut and immune health. Eat a moderate amount of monounsaturated fat found in avocados, olives and some nuts like macadamias. A variety of omega 3 polyunsaturated fatty acids which are found in salmon, algae, walnuts, chia and flaxseeds should be consumed each day.  

Eat the Rainbow- This means eating more than just the 5s & 2s (5 serves of vegetables and 2 serves of fruits). It is about including a wide variety of foods in your diet so that your body gets all the essential nutrients it needs. Remember different nutrients are found in different coloured fruits and vegies so a variety of colours means that we get a variety of nutrients. On top of that, the phytochemicals that are naturally found in plant foods act as antioxidants, activate immune function, prevent cell damage, and promote cell metabolism. In addition to choosing green vegetables, also add in different colours, such as red (e.g. capsicum, tomato), orange (e.g. pumpkin, pawpaw), yellow (e.g. banana, sweet corn), purple (e.g. beetroot, eggplant) and white/ brown (e.g. mushroom, potato). 

Make sure you incorporate these 4 simple tips to help strengthen your immune system and to decrease the chance you will catch any nasties. Download free nutrition and immune health resources here and include your name for nutrition updates  https://drlizlincnutrition.com/3cRqf5r 

Acknowledgement: Nikki is an amazing new dietitian looking for opportunities in the areas of nutrition and public health. You can contact Nikki here [email protected]