WE’RE currently experiencing an ambiguous and nerve-wracking time, with the spread of coronavirus in our local community and that of our friends and families, there is even more need to seek out ways in which we can protect ourselves.
Aside from vaccination as the obvious preventative measure, what we eat and drink, can be a very simple yet effective way to seek additional protection during this time.
The immune system is functioning at all times, working hard to protect us, heal and repair us, it’s our main cancer surveillance system and right now it is our body’s barrier against the COVID-19 virus. Despite this, we probably don’t think about our immunity day-to-day. It’s only when the cold and flu season sets in or during times such as now, that we scramble for the vitamin C supplements.
The truth is, there is no single miracle supplement, food or drink that can ‘boost’ immunity. Instead, immunity is based on many complex processes and factors, many of which are outside of our immediate control. Of course, nutrition plays a role in our health, but rather than choosing to add in or cut out specific foods, food groups or drinks, a better approach is to consider whether our diets are providing us with all the right nutrients we need for overall optimal health.
Building a healthy balanced diet in the home
With less reliance on restaurants and ready meals, many of us will need to cook more frequently than normal. A balanced diet is generally one that contains the following, so where possible, try to incorporate these foods in each meal made you for yourself and the family.
– Wholegrain, starchy and fibrous carbohydrates
– Lean forms of protein such as poultry, oily fish, eggs and plant-based options such as beans, pulses and nuts
– Lots of fruit and vegetables
– Moderate amounts of dairy and fortified plant-based dairy alternatives
– Small amounts of unsaturated fats such as olive oil
Fibre focus and gut health
In terms of targeted nutrition, fibre and gut health are key to immune health and efficiency. We are superorganisms – home to some 38 trillion microbes also referred to as our gut microbiota or flora. These ‘good’ germs living in our gut are our main immunity educators with whom we form a lifelong health alliance. Almost 70 per cent of the entire immune system resides in the gut and the strength of our immunity is in part beholden to the health of our gut flora.
When your microbes receive and begin to break down fibre, they produce a banquet of metabolic by-products that work to change the personalities of our immune cells. They spark signals that work to reduce inflammation and all the unpleasant symptoms that we experience during times of sickness and infirmary.
Consumption of good-quality fibre and a healthy dose of pro and prebiotics (foods and fuel for gut microbiome) is essential to enhancing overall gut health and in turn immune function and efficiency.
Good sources of prebiotics include artichokes, onions, asparagus, chicken, beans and lentils, as well as grapefruits, pomegranate, rye, pistachios and cashews.
Good sources of probiotics are fermented foods that have probiotics naturally occur or added to them.
These include kimchi, kefir, kombucha, sauerkraut, natural yoghurt, sourdough and some cheeses. Good sources of fibre include wholegrains, breads and pastas, rye and oats, beans, peas, and pulses as well as nuts, seeds, berries, pears, broccoli, carrots and sweetcorn.
Even with this advice though, please remember that everyone is unique and perfection doesn’t exist, and now certainly is not a time to be adding extra stress to ourselves by worrying that we aren’t getting it exactly right!
Danielle Wilcock, nutritionist & eating disorder practitioner
@mindbodynutrition_
