Our food choices can give our body bountiful energy and vigour, or alternatively, they can leave us feeling tired and flat. Our diet can also impact on many body systems – namely, our immunity.
Obviously, a healthy whole food diet with a wide variety of fruits and vegetables, whole grains and good quality protein is important to provide the building blocks of health.
So what foods can specifically play a role in supporting immune health?
Antioxidant-rich foods
There are many vitamins and food compounds which act as antioxidants in the body. These include vitamins, A, C, E and food pigments such as flavonoids and anthocyanidins.
Antioxidants are great for fighting off free radicals which the body produces in response to damage to cells caused by substances such as alcohol, smoking, pollution, UV exposure and fast food. This damage to cells can impact the immune system, keeping free radicals at bay may help maintain a healthy immune system.
Some foods high in antioxidants include:
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Berries – blueberries, raspberries and blackberries are high in anthocyanins which give berries their red and purple colour as well as their antioxidant ability.
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Almonds – high in vitamin E.
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Oranges – typically known to be high in vitamin C. One orange (131 grams) supplies nearly 100 per cent of the recommended dietary intake of vitamin C. As well as being an antioxidant, vitamin C is an immune stimulant.
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Garlic – Add some garlic to your stir fries, pasta dishes and even salad dressing – not only will it give your meal a great flavour, but it also contains unique immune boosting properties. Garlic has a long history of use as an infection fighter and is a powerful weapon against bacteria and viruses.
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Ginger – Ginger has been shown to possess numerous therapeutic properties and is effective against infection as well as being an anti-inflammatory.
Individual food groups are great for keeping your immune system healthy. However, your best option for optimal health for the whole body is to consume whole foods and a varied diet.
Using food when you have a cold or flu
Don’t underestimate the healing power of food during the time that you have a cold.
It is important to drink a lot of liquids when you have a cold or flu, and a great way of getting those fluids is through a tea or a broth, which may also help ease your symptoms.
“Cold and flu” tea
3 cm stem of ginger
¼ teaspoon of cinnamon
¼ lemon
1 cup hot water
Grate the ginger and squeeze the juice from ½ lemon and add them to the water with the cinnamon.
“Keeping away those nasties” broth
3 cm stem of ginger
1 chilli
1 clove of garlic
Lemon juice to taste
2 cups of water
Bring the ginger, chilli and garlic to the boil. Strain, add lemon to taste.
References available on request