Having a resilient immune system has never been so important. If your immune system is supported, our body can best fight bacteria, viruses, and anything else trying to make you sick. The recent global pandemic has made us all aware of the importance of maintaining good hygiene practices, but have you thought about how you can protect your body from the inside with food?
Good nutrition can have a positive impact on cellular health including those cells responsible for immune function, which help produce antibodies to fight infection. We are bombarded with supplements, pills and potions purportedly designed to bolster our immune health, however without good key lifestyle based choices we are missing the most important underpinning factors in supporting our immune health. The key to ensuing your immune system is working optimally is to consume a well-balanced diet, as well as getting enough sleep and exercise regularly.
There is no strong evidence that links one food, nutrient or supplement to a better immune system. However, a well-balanced diet rich in colorful fruits and vegetables from a variety of sources can ensure you are getting the ideal amounts of vitamins, minerals, and antioxidants to support a healthy immune system. Aim for 2 serves of fruit and 5 serves of vegetables each day.
Tips for increasing your vegetable intake
- Add finally chopped carrots, celery and capsicum to sauces and casseroles (Did you know capsicum is an excellent source of vitamin C).
- Add baby spinach leaves or avocado into a smoothie.
- Mix sauteed cauliflower into scrambles eggs.
- Use a spiralizer or julienne tool to create zucchini, squash, asparagus, or cucumber noodles to combine with pasta or even skip the pasta altogether.
- Cook a large batch of vegetables base soup on the weekend, which can be frozen and reheated for weekday dinner or lunch meals.
- Keep frozen vegetables in your freezer for a convenient way to add vegetables to your meal without much preparation.
Tips for increasing your fruit intake
- Add fruit to your breakfast cereal- berries or chopped pear in porridge or muesli
- Make a breakfast smoothie – add banana, berries, weet-bix, and milk
- Add frozen berries to your yoghurt
- Add fruit to baked goods – apple or blueberry muffins
- Have a piece of fruit for morning tea or afternoon tea
- Add ½ cup of 100% fruit juice into soda water for a refreshing drink
It’s also important to know what to limit or avoid when protecting your immune system.
- Ultra-processed foods high in saturated fat and trans fats, such as potato chips, pastries, and fries’ foods
- High sugar foods such as, cake, lollies, ice-cream, and chocolate
- Excess alcohol- Healthy guidelines recommend no more than 4 standard drinks on any one day, and no more then 10 standard drinks per week.
- Low fiber intake – choose wholegrains as much as possible and try and include legumes or lentils 2-3 time per week.
So next time you’re feeling a little run down, support your immune system by nourishing it with lots of fruits and vegetables.
Try this spiced Moroccan vegetable soup for a delicious meal that can support your immune health:
THIS WEEK’S RECIPE: Spiced Moroccan vegetable soup
Written by Alissa Larrescy (Accr
edited Practising Dietitians, Accredited Nutritionists, Advanced Accredited Sports Dietitian from Healthy Lifestyles Australia)
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