Food and your immune system

We all know food is the fuel the human body needs to function properly, yet every year when the cold weather starts rolling in we’re left wondering what we should eat to stave off those nasty winter colds and flus. If you’re like me, trying to figure out which food facts are based on reality and which are just old wives tales can become a full-time chore. I decided to do some research and here’s some useful (and legitimate) info on food and your immune system.

Too many people don’t eat enough of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. Eating a balanced diet certainly plays a part in strengthening your immune system. Fruit and vegetables are one of our main sources of vitamins and minerals, which the body needs to properly perform a variety of functions. Nutrients like vitamin A help to strengthen our immune system and vitamin C can help to keep cells and tissues healthy. Fruit and veg also help to maintain a healthy gut and digestive system while starchy foods, also known as carbohydrates, are where we get most of our energy from. Meat, fish, eggs and pulses provide us with significant amounts of protein, which we all know are the body’s “building blocks”. Dairy products provide us with calcium – the most common mineral in the body – which helps with the clotting of the blood and to build bones and teeth.

The bad news is that, while your immune system does a remarkable job of defending you against disease-causing microorganisms, there’s no real magic bullet against those winter colds. You can’t just eat one orange and expect one quick burst of vitamin C to miraculously heal you. For your immune system to function well, balance and harmony is required. In combination with a well-rounded diet, here are seven foods to help you to win the fight on infections and disease this winter.

Chicken soup
You’ve no doubt heard the good old-fashioned rumour of chicken soup being good for a cold. Well, it turns out that science says it’s actually true. Testing has shown that most chicken soup (homemade being best) has properties that block the migration of inflammatory white cells. This is important because a build up of those cells in the bronchial tubes is what makes us feel so bad when we have a cold. Cysteine, which is released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine and the soup’s salty broth keeps mucus thin the same way cough medicines do. So it’s true! Chicken soup is good for the soul (especially when you have a cold). Here is a recipe so you can make your own soup this winter: the ultimate chicken soup recipe

Oranges and fruits and veggies

We all know that fruit and vegetables are good for you but they also play a vital role in your immune system by protecting your biggest organ – your skin. When you think about it, your skin is your very first line of defense against germs. So having healthy skin not only looks great, but saves you from getting sick too. Your skin needs vitamin A to stay healthy and one of the best ways to get vitamin A into your diet is from foods containing beta-carotene, like oranges, sweet potatoes, carrots, squash, pumpkin, butternut and cantaloupe (or spanspek for the SA locals).

Oats
Your morning bowl of oatmeal is a superhero in hiding. Oats contains beta-glucan, a type of fibre with antimicrobial and antioxidant properties. One study has shown that it boosts immunity, speeds wound healing, and may help antibiotics work better. And because oats have cholesterol-lowering superpowers they are also a heart-healthy food that can help your body rid itself of harmful plaque buildup around the heart and arteries.

Yogurt
Plain yogurts are amazing at boosting your gut health. The probiotics found in yogurt are healthy bacteria that help to protect against disease-causing germs in the gut and intestinal tract. One study found that just 200g of plain yogurt daily was just as effective in boosting immunity as taking a supplement. Yogurt is so easy to get in too, try it in a smoothie like my yummy strawberries and cream breakfast smoothie or spice up your morning breakfast yogurt by adding some oats and, voila, you are on your way to a healthy tummy.

Fish
I have spoken about the amazing properties of Omega 3 before here: ooh la la it’s omega 3 and there is no doubt that fish is powerful food for your immune system. Omega 3 helps to reduce inflammation and increase airflow that helps to protect lungs from colds and respiratory infections. So next time you start to feel a cough coming on, stop by your local sushi restaurant and stock up on some sashimi.

Garlic
Garlic is used in a lot of Mediterranean cooking and is a personal favourite of mine. Garlic contains allicin, a compound which fights infection and bacteria. Allicin has been shown to boost the disease-fighting response of some types of white blood cells in the body when they encounter viruses. In one British study researchers gave a group of volunteers either a placebo or a garlic extract for 12 weeks; the ones who received the garlic pills were two-thirds less likely to catch a cold.

Mushrooms
Feeling a bit under the weather? Add some mushrooms to that chicken soup you were making. New studies have shown that mushrooms increase the production and activity of white blood cells. They also make them more aggressive, which is a really good thing when you have an infection. This means that mushrooms will help you to get better faster.

So this winter you can help your immune system win the war on germs and avoid the sniffles by eating a good and balanced healthy diet. Wishing everyone a warm and healthy Winter.