Nutrition for a stronger immune system - Keep your immunity in check through nutrition

Nutrition is such a powerful tool that you can use to improve your immune system. In saying this, nutrition is not automatically going to boost your immune system, consistent good nutrition will. Here are some things you can do to improve your nutrition:

1.     Focus on fibre for good gut health

Did you know that 70-80% of your immune cells are located in your gut? The microbiota refers to the bacteria that lives in your gut and they play a crucial role in digestion and fermentation of food. Fibre, found in fresh fruits, vegetables and wholegrains, feeds the bacteria in your gut. They produce important substances such as short chain fatty acids which are vital for maintaining a robust immune system. 

How can you increase your fibre intake?

·        Swap your processed starches (white bread, white rice, sugar cereals, white-flour products) to whole-grain alternatives (heavy seeded breads, oats, All Bran, barley, quinoa, buckwheat, bulgar wheat, corn)

·        You want to aim for at least 5 servings of fruits and vegetables a day. Have some fruit with breakfast and as a snack and incorporate the remaining 3 vegetable servings into your lunches and dinners.

·        Some tips to increase your vegetable intake: stuff your omelette with as many vegetables as possible (mushrooms, tomatoes, spinach, onion, bell pepper and so on), bulk up your stews, soups and mince with vegetables, add soe vegetables such as cubed carrots, bell pepper, peas and onions to your rice, enjoy a big salad with meals or between.

2.     Important vitamins

Vitamin C and E act as strong antioxidants that prevent oxidative damage to the cells caused by viruses. Vitamins D, A and B (especially vitamin B6) are important for the production and maturation of T-cells that fight off illnesses.

Sources of these vitamins:

·        Vitamin A: sweet potato, beef liver, spinach, carrots, pumpkin, cantaloupe, bell peppers, mango, black-eyed peas, apricots, broccoli.

·        Vitamin B6: Chickpeas, beef liver, tuna, salmon, chicken, fortified cereals, potato, banana, bulgar.

·        Vitamin C: bell pepper, citrus fruit, kiwifruit, broccoli, strawberries, brussels sprouts, cantaloupe, cabbage, cauliflower, tomato.

·        Vitamin D: 90% of your requirements can be met by the sun so make sure get some sunlight between 10am and 3pm. Like humans your mushrooms can synthesis vitamin D through sunlight so tan your mushrooms for 10-15min bottom-side up or sliced to get the most out of them. In 15 minutes, a portion of 90 grams of mushrooms can produce 200-800IU of vitamin D. Considering the daily requirements are 600-800IU per day this is excellent for those cold winter days.

·        Other sources: fatty fish (salmon, mackerel, sardines), cod liver oil and fortified milk.

·        Vitamin E: nuts, seeds, seed oil e.g. sunflower oil.

3.     Important minerals

Zinc and Selenium play an important role in the functioning of immune cells. They help to deactivate inflammation that damages the immune cells.

Sources of these minerals:

·        Zinc: beef, seafood, fortified cereal, pork, baked beans, chicken, pumpkin seeds, yoghurt, nuts.  

·        Selenium: nuts, tuna, halibut, sardines, beef, turkey, beef liver, chicken, cottage cheese, rice, egg.

4.     Food hygiene

Poor food hygiene can contribute to illness therefore it’s important to ensure you are taking the necessary precautions when dealing with food. Wash your hands before, after and during cooking. Keep raw proteins separate from other foods and avoid cross-contamination. When working with fresh produce such as raw fruits and vegetables make sure you wash it before working with in. Make sure none of your products are expired by checking the expiry dates.

5.     Bringing it all together

An overall diet packed with a variety of nutrient-dense foods replacing nutrient-poor junk food is your insurance to health. Improving your nutrition now reduces your risk for non-communicable diseases such as diabetes, cardiovascular disease and certain cancers.

References

1.     Davison G, Kehaya C, Jones AW. Nutritional and physical activity interventions to improve immunity. Am J Lifestyle Med. 4 Sept 2014; 10(3):152-69

2.     Wu D, Lewis ED, Pae M, Meydani N. Nutritional modulation of immune function: analysis of evidence, mechanisms, and clinical relevance. Frontiers in Immunology. Jan 2019; 9(3160):1-19.

3.     Yadav M, Verma MK, Chauhan NS. A review of metabolic potential of human gut microbiome in human nutrition. Archives of Microbiology. 2017; 200:203-17.

Witten by: Veronica Wessels, RD (SAA)

Email: [email protected]

Cell: 079 519 3910

Website: www.nutritionalsolutions.co.za

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