Nutrition is a key component in Immune Support. Our immune system functions as our body’s defence force, fighting and removing disease-causing germs. It recognizes and neutralizes harmful substances from the environment and combats disease-causing changes within the body, such as cancer.
When our immune system does not recognise external microorganisms (antigens), it activates once these antigens attach to the immune system cells. Our general immune system uses phagocytes (eating cells) to remove the harmful substances in our body. (InformedHealth.org, 2023)
For example, when our skin gets infected, immune cells activate locally or start moving to the inflamed sites. Some cells can widen our blood vessels, causing the area to swell and become red and warm. This allows more immune cells to help fight the infection.
After fighting a germ that may make us unwell, our cells will record information about the fight so the body can protect itself faster the next time it encounters the same germ. The immune system makes antibodies that neutralise germs and activate other immune cells.
Essential Nutrients for Our Immune System
It is a myth that any food can magically cure your health. Certain micronutrients do support our immune system: Vitamin A, Vitamin C, Vitamin D, Zinc, selenium, and Iron etc. They can be found in meat, dairy, fortified plant alternatives, wholegrain products, fruit and vegetables, nuts, and seeds.
Vitamin C
promotes antibody production and promotes the production of lymphocytes. It also helps us heal wounds and control inflammation.
Zinc
benefits our immune system by increasing the number of lymphocytes (white blood cells from the lymphatic system), which also helps control inflammation and support skin integrity, as well as the mucous membrane.
Selenium
is involved in thyroid metabolism, the cardiovascular system, and the immune system. With its redox signalling activities, selenium regulates the production of inflammatory mediators and phagocytes’ (eating cells) activity.
Food for Immune Support:
- Vitamin A: liver and cheese, dark green leafy vegetables, orange fruits and vegetables (Carrot, sweet potato, pumpkin, papaya, melon)
- Vitamin C: citrus fruit, berries, kiwifruit, green vegetables, tomatoes.
- Vitamin D: sunshine!! fortified breakfast cereal fortified dairy product
- Zinc: meat (beef, lamb), seafood (oyster, mussel, sardine, salmon), seeds and nuts (pumpkin seed, cashews), sundried tomato, peas, whole wheat biscuit
- Iron: meat (beef, lamb, kangaroo), seafood (calamari, prawn, sardine), seeds and nuts (hazelnut, pine nut, chia seed, sunflower seed), firm tofu, vegetables (asparagus, bok choy, silverbeet, spinach)
Is Super Food worth the hype?
Common superfoods that received the most attention include kale, spinach, salmon, blueberries, avocado, chia seeds, walnuts, beans, fermented milk, and garlic. Take kale, for example. Kale offers a good amount of fibre and vitamin K and is also a moderate source of vitamins A and B. As a member of the cruciferous vegetables family, kale helps balance intestinal microbiota and alleviate inflammation states like obesity and Type 2 Diabetes. However, the positive effects on inflammatory bowel disease, cancer risk reduction, and prevention of cardiovascular diseases can depend on factors like the cooking temperature, the consumption frequency, and least maturity etc.
Fun fact: Probiotics are not just for better gut health. Some evidence shows probiotics (especially lactobacilli and bifidobacterial) may improve immune function, by reducing incidence and improving outcomes of respiratory infections in humans. Try starting with one small tub of yoghurt every day!
We do not need a cocktail of supplements if we have a variety of nutritious food from the Australian Dietary Guidelines. Book a consultation with our Dietitian to learn more about your personalised recommendations!
Call us at 07 3132 0898 to get personalised dietary recommendations.
References
Calder, P.C. Nutrition and immunity: lessons for COVID-19. Eur J Clin Nutr 75, 1309–1318 (2021). https://doi.org/10.1038/s41430-021-00949-8
British Nutrition Foundation. Nutrition and Immunity- be careful of myths and false promises. (2022). https://www.nutrition.org.uk/health-conditions/covid-19-nutrition-and-immunity/immunity/nutrition-and-immunity-be-careful-of-myths-and-false-promises/
Institute for Quality and Efficiency in Health Care (IQWiG). (2023, August 14). In brief: The innate and adaptive immune systems. NCBI. Retrieved January 22, 2025, from https://www.ncbi.nlm.nih.gov/books/NBK279396/
Calder, P. C. (202, December 18). Foods to deliver immune-supporting nutrients. Current opinion in food science. https://pmc.ncbi.nlm.nih.gov/articles/PMC8702655/
Munteanu, C., & Schwartz, B. (2022, December 8). The relationship between nutrition and the immune system. Frontiers in nutrition. https://pmc.ncbi.nlm.nih.gov/articles/PMC9772031/
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