Foods for immunity

Foods for immunity

7 foods thought to be immuno-protective

As the weather starts to cool and the kids are back in school, it’s the time of year when staying healthy becomes even more important.

With a few simple additions to your diet, you can help boost your immune system and feel your best throughout autumn.

Here are what thought to be seven powerful immune-boosting foods that you can start including in your meals today:

1. Citrus fruits packed with vitamin C, citrus fruits like oranges, grapefruits, and lemons help increase your immune system’s production of white blood cells – a key part of fighting infections.

2. Garlic known for its immune-boosting properties, garlic helps to combat infections, thanks to its high sulphur content and allicin compounds.

3. Ginger has been shown to decrease inflammation and can help support a healthy immune system. It’s perfect for adding to smoothies, teas, or meals.

4. Leafy greens: spinach, kale, and other leafy greens are loaded with vitamins A, C, and antioxidants, which play a critical role in immune function. They’re also easy to add to soups, salads, and smoothies.

5. Almonds: are a great source of vitamin E, almonds help strengthen your body’s defences. A handful each day can give your immune system the boost it needs.

6. Turmeric: This golden spice contains curcumin, a compound known for its anti-inflammatory and immune-boosting benefits. Try adding turmeric to curries, soups, or even smoothies.

7. Yogurt: A quality yogurt is rich in probiotics, which help maintain the balance of good bacteria in your gut – a key part of a strong immune system. Look for yogurt with live cultures for the most benefits. A probiotic supplement could also help in some cases with respect to density and variety of bacterial strains.

(This article is for information only and you should seek advice from your GP or suitable medical professional).

Other blog articles of mine you may wish to read:

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Peanut butter – healthy or not?

References:

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Ebrahimzadeh, A., Ebrahimzadeh, A., Mirghazanfari, S.M., Hazrati, E., et al, (2022). ‘The effect of ginger supplementation on metabolic profiles in patients with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials’. Complementary Therapies in Medicine, 65, p.102802.

Gupta, S.C., Sung, B., Kim, J.H., Prasad, S., Li, S. and Aggarwal, B.B., (2013). ‘Multitargeting by turmeric, the golden spice: From kitchen to clinic’. Molecular nutrition & food research, 57(9), pp.1510-1528.

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Miles, E., & Calder, P., (2021). ‘Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review’. Frontiers in Immunology, 12.

Nakamoto, M., Kunimura, K., Suzuki, J., & Kodera, Y., (2019). ‘Antimicrobial properties of hydrophobic compounds in garlic: Allicin, vinyldithiin, ajoene and diallyl polysulfides’. Experimental and Therapeutic Medicine, 19, pp. 1550 – 1553.

Pandey, P. et al. (2017) ‘Preclinical renal chemo-protective potential of Prunus amygdalus Batsch seed coat via alteration of multiple molecular pathways’, Archives of Physiology and Biochemistry, 124(1), pp. 88–96.

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