Winter is coming and with that often comes a rise in sickness. Learning to support your immune system through nutrition can be a great tool to reduce your risk of catching illnesses. Let’s dive in!
The immune system is your body’s defense system against harmful viruses and bacteria. It’s made up of two parts:
The innate Immune system
The body’s first line of defense. This part is fast-acting and non-specific (meaning it responds in the same way to all germs and foreign substances).
The Adaptive Immune System
The body’s second line of defense. This part is slower-acting and specific (meaning it identifies and targets the specific type of germ that is causing the infection).
Eating a mostly wholefood diet will help lay the foundations of health and build a strong immune system. However, there are a few key nutrients that play a critical role in immune function and should be paid special attention to. These are:
Vitamin A
Vitamin C
Pre & Probiotics
Omega-3 Fatty Acids
Fibre
Vitamin D
Zinc
Following a diet that is high in fruit, vegetables, lean meats, or plant-based protein sources like tofu and tempeh, beans, nuts and seeds will typically contain these key nutrients. Aim for 6 servings of veggies per day. This will ensure you are taking in a variety of nutrients.
Protein insufficiency can impair immune function. Try to build your meals around protein and aim for about 1.4 g per kilo bodyweight per day. Lean animal protein is a great source, but so are plant-based sources such as tofu and tempeh.
On top of this, staying hydrated is key. Even a 5% loss in bodyweight from water can impair physical and mental function. Aim to drink 2-3 litres a day, adding 500ml per hour of exercise.
A final note is that nutrition works in conjunction with other health factors to keep your immune system strong. These are stress, sleep, and exercise. Taking a holistic approach is important to reach whole health.
Immune-Supporting Matcha Smoothie
Did you know that Matcha contains a variety of antioxidant and anti-inflammatory properties? These help modulate the immune response and fight against certain bacteria and viruses.
This green smoothie contains a variety of immune-supporting whole foods to keep you energized and full for hours.
Ingredients -
1 banana (frozen)
Handful of courgette (preferably frozen)
Handful of spinach
¼ Avocado
1 tbsp Matcha
1 tbsp chia seeds
1 scoop @nuzest clean lean protein (vanilla flavour)
Water (or nut milk)
Found this helpful? Head to pollyprideauxnutrition.com for more.
