Let’s face it, most of us are keen to avoid the latest bug or virus going around to stay fighting fit, and the good news is there’s growing evidence that food has a role to play in helping us do just that.
However, when it comes to foods that strengthen our immune system, there’s no magic bullet – we can’t boost our immune systems with isolated nutrients. It’s actually even simpler than that. All you need to do is eat a varied and balanced diet, as this will give most of us the nutrients we need to stay healthy.
And excitingly, research suggests that fibre can play a key role in keeping our immune systems in tip-top shape.
Is fibre an immune-boosting food?
In Jamie’s latest TV show Eat Yourself Healthy, Dr Emily Leeming (King’s College London) showed how upping the amount of fibre you eat can increase good microbes living in the gut. The microbes feast on the fibre we eat, which makes them grow in number and become better able to support our body’s natural defences – how cool is that?!
Dr Leeming says:
‘Your gut microbes love to feed on fibre, and by doing so they make special molecules. Some of these molecules act like helping hands to your immune cells, helping to support how well your body responds to infection and inflammation. If we’re thinking about getting healthy, we have to talk about the gut because 70% of our immune system lives there. But only 9% of us in the UK are actually meeting the recommended 30g of fibre a day.’
Beans, wholegrains and nuts and seeds contain around 3-4 times more fibre than most fruits and veg, so they’re great ones to weave into your daily diet. An easy way to get more fibre into your diet is to think: BGBGS.
Beans
Greens
Berries
Grains, as in wholegrains
Seeds, as in nuts and seeds
To put the science to the test, Dr Leeming challenged Michelle – a member of the public, who had a typical British diet (60% highly-processed foods and around 18g of fibre daily) – to progressively ramp up her fibre intake. Over the course of two weeks, Michelle more than doubled her fibre intake, which showed some really interesting and exciting changes.
Dr Leeming said of her findings:
‘Certain good gut bacteria levels did increase in her gut microbiome. Now, these gut bacteria are ones that love to feed on fibre and make those special molecules for our health, that also support our immune system. So when it comes to changing up what you eat, try to add fibre in as much as possible. It’s about making those small consistent changes, most days, that is where you’re going to reap the best benefits for your health.’
Which vitamins are good for my immune system?
You can’t ‘boost’ your immune system with isolated nutrients, however, fibre can help, and there ARE specific vitamins and minerals that play an important role in the functioning of our immune system. They are…
Vitamin A
Found in dairy products (cheese, yoghurt, milk), eggs and oily fish, and the body can access it by converting beta-carotene, which is found in yellow and orange vegetables and fruits.
Vitamin C
Found in a wider variety of fruits and vegetables, not just yellow and orange ones! Get inspired with our veg-packed recipes.
Vitamin B12
Found in milk, shellfish, eggs, meat and fortified foods.
Vitamin B6
Found in pork, poultry, nuts, beans, oats, milk, bananas and fortified foods.
Folate
Also known as vitamin B9, it can be found in green veg, beans, liver and fortified foods.
Vitamin D
Our bodies can make this from exposure to direct sunlight on the skin, but it’s only effective during the summer months. We can also get it from a small number of foods like oily fish, egg yolks and fortified foods.
Which minerals are good for my immune system?
The following minerals all contribute to the functioning of our immune systems…
Copper
Found in wholegrains, shell fish, nuts and seeds.
Iron
Found in red meat, beans, nuts, dried fruit, dark green veg and fortified foods.
Zinc
Found in meat, shellfish, beans and pulses, nuts, wholegrains and dairy products.
Selenium
Found in white fish, nuts (Brazil nuts are exceptionally high!), eggs and green vegetables.
The UK government’s Eatwell Guide recommends that over a third of our diets should consist of fruit and veg, a third is starchy carbohydrates (wholegrain varieties where possible), and the remainder is split between protein, dairy (or dairy alternatives) and a small amount of healthy fats.
Should I take supplements for my immune system?
There’s no such thing as immune-boosting foods or ‘immune-boosting’ magic supplements. Taking supplements is only recommended if you’ve been found to be deficient in certain nutrients, you’re pregnant or part of a specific population group, or if you follow a special diet.
However, the exception is vitamin D, which you’re recommended to take during winter months (between October and March in the UK), and all year round for some groups. While you can get vitamin D from some foods, most of our vitamin D is created by our body after exposure to sunlight. If you spend a lot of time indoors at any point of the year, consider taking a vitamin D supplement on a daily basis. Find out more about supplements from the NHS website.
