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Nutrition for the Immune System 🛡️

It is well accepted that our nutrition is intricately linked to immunity and to the risk and severity of infections. Those who are poorly nourished (underweight and very overweight) are at a greater risk of various bacterial, viral, and other infections.

While we might talk about certain foods as ‘good for the immune system’. There is no one single food or nutrient that supports and sustains our immune system. It relies on a full complement of essential amino acids (proteins), vitamins, minerals, fibre and phytonutrients to keep it working well.

It’s the pattern of eating that supports the immune system and helps it work well. The following foods help build a good pattern of eating to support immunity.

Essential Fats and Oils
Provide energy, anti-inflammatory omega 3 and antioxidant vitamins
Your goal is 1 – 2 portions

  1. Choose olive or rapeseed oil instead of blended vegetable oils
  2. Oily fish (salmon, sardines, mackerel, herring) at least once per week will provide you with essential omega-3 fatty acids.
  3. Nuts & seeds are also good providers of healthy fats so snack on a handful of these a day (be sure to choose unsalted versions. If you are slimming a portion is a small handful.)
  4. Avocado (a serving is a half)



Learn more about the below: Nutrients, Vitamins, Minerals & Bacteria that contribute to a Healthy Immune System:

Foods containing Healthy Probiotic Bacteria
Vitamin D Rich Foods
Selenium Rich Foods
Zinc Rich Foods
Phytonutrients rich Fruit and Vegetables 

 

*Image is for illustration purpose only

Immune system

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