Protecting our immune health through nutrition
Our immune system is a very complex system. It protects us from a wide range of potentially harmful invaders such as bacteria, viruses, fungus and cancer cells. Not many people know in fact that each area within the body has its own immune activated defence mechanisms. We need to help protect them all. Let’s take a closer look at the link between nutrition and immunity.
Gut Immunity
The link between nutrition and immunity is extremely strong as our beneficial gut flora is part of our first line defence against potentially harmful microbes. Lactobacillus acidophilus is the most commonly known probiotic strain. It produces lactic acid and other anti-microbial substances which helps to keep the unfriendly, pathogenic bacteria at a manageable level – not allowing them to over colonise and cause illness. Bifido lactis inhabits the large intestine and has been found to inhibit the adhesion of pathogenic (disease causing) bacteria.
Eating foods which feed our good bacteria is important for their survival. Fructo-oligo-saccharides (FOS) are the main source of nutrition for our friendly little helpers.
Some foods which contain FOS are:
- Apples/Bananas
- Leeks/Onions/Garlic/Asparagus
- Asparagus/Flaxseeds/Oats
There are many strains of probiotics and each seems to have a slightly different beneficial action from aiding the digestive system to enhancing the immune system and assimilating certain vitamins. This is the reason why having a well balanced, healthy gut flora is so important for a strong healthy immune system.
As a side note here; It is highly beneficial and advisable to take a course of probiotics after completing any antibiotics or you may be weakening one of your first line of defence against illness.
Vitamin D
Vitamin D is vital for the immune system. While there are foods that contain vitamin D such as mushrooms, fatty fish and eggs, they do not contain enough to support your immune system through winter so supplementing in this country from September to April is a must. It is best to get your levels checked so that you are not taking too little (so not having an effect) or too much (that it becomes toxic).
Vitamin C
Vitamin C is vital for a fully functioning and healthy immune system. It helps the immune system by helping the body to produce a chemical messenger called an Interferon. Interferons help to activate immune cells. They also interfere with the replication process of virus’s inhibiting them from replicating. Vitamin C is found in large amounts in immune cells but is also used up very quickly during infections making it vital to increase your vitamin C intake around cold and flu season. It is also necessary for white blood cells to function efficiently. As sexual arousal depends on the level of testosterone, the drug is less effective for patients with low levels of male sex hormone. The drug has a weak effect on men with certain diseases (such as disorders of the inner lining of blood vessels- endothelium). Find more info about it at http://www.pjfperformance.net/viagra/. If endothelium produces little substance that represents an erection mediator, Viagra will have a bad effect as well. This is observed in patients with diabetes and patients with metabolic syndrome.
Vitamin C is rich in the following foods:
- Oranges/Lemons/Kiwi/Cherries
- Sweet Potatoes/Broccoli/Tomatoes/Bell Peppers
- All Green Leafy Veg
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Zinc
Zinc deficiency will cause a number of issues in the body. Often a sign of a low zinc status can be low immune function. Clinical trials have shown that zinc deficiency reduces antibody and cell activated immune response. Good zinc status is important for optimal functioning of white blood cells and an important part of the immune system.
Foods rich in zinc include:
- Shell Fish
- Nuts/Seeds/Lentils
- Eggs
As a recommendation, my favourite drink around this time of year is manuka honey with ginger and lemon.
These three items are highly antibacterial and anti-viral. Lemon is rich in Vitamin C, whilst manuka honey contains something called Unique Manuka Factor, which is why you always see ‘UMF’ on a jar of manuka honey. The higher the number, the stronger it is for the immune system - and the more antibacterial it is.
In summary I advise that you:
- Consume foods which contain high levels of Vitamin C
- Eat nuts and seeds (rich in Zinc)
- Have more Oats – they are amazing! They are a prebiotic as well as containing beta glucans which strengthen the immune system
- Enjoy foods rich in FOS and add garlic to everything (or almost everything) as it is antiviral, antifungal and antibacterial.
Extra!
As an extra, here are two immune boosting breakfast recipes to help you bridge the gap between nutrition and immunity!
Chocolate porridge with raspberries
Ingredients
• 40g jumbo oats
• 1 ripe banana, mashed
• 2/3 cup almond or other nut milk, or a combination of nut milk and water
• 2 tsp cacao powder
• 1 tsp coconut oil
• 2 handfuls of frozen raspberries
Method
1. Put the oats in a small pan then pour over the milk, or the combination of milk and water.
2. Cook over a medium high heat. Once it starts to bubble, turn the heat down.
3. Mix in the mashed banana, cacao powder and coconut oil. Cook for 3 minutes, then add in the frozen raspberries
4. Allow the porridge to simmer for 5 minutes or until it reaches your desired consistency.
5. Top with a handful of raw nuts (walnuts, brazil nuts, pecans)
Deliciously Ella’s Banana pancakes
Ingredients
• 1 cup of oats
• 2/3 of a cup of ground almonds
• 1 cup of water
• ¼ of a cup of ground flaxseed
• 2 ripe bananas
• 2 tablespoons of either pure maple syrup, raw honey or raw agave
• 2 teaspoons of cinnamon
• a pinch of sea salt
• coconut oil for cooking
Method
1. Start by placing the oats into a food processor, blend for about a minute or two until they form a smooth dusty flour.
2. Slice the bananas, adding them and the remaining ingredients into the processor with the oats – blend until a smooth mixture forms. The mix should turn out nice and quite thick, not too runny.
3. Place a small frying pan on the heat for a minute or two, once it is really hot add a teaspoon of coconut oil to the pan and allow it to melt. When it has melted add a quarter of the mix to the middle of the saucepan, using your spoon to shape it into a pancake.
4. After about a minute check the bottom of the pancake, if it’s cooked then flip it over and allow the other side to cook for another minute. Then remove the pancake, add another teaspoon of coconut oil and go again!
5. Cover the stack with blueberries, chopped nuts, strawberries, blueberries and live plain yoghurt and serve!
Find out more
Are you convinced of the link between nutrition and immunity? Are you based in London and would you want to find our more? Please feel free to book an appointment with our London based Bridge To Health Nutritional Therapist Emily Fawell at 07967 639 347 or via email at emily@bridgetohealth.co.uk. Or simply book an appointment directly. She will be happy to see you at our Ealing clinic.
