What is our Immune System?
The immune system is a wonderful collaboration between cells and proteins that work together to provide defence against infection. What is fascinating is the immune system keeps a record of every germ it has ever defeated so that it can recognize and destroy it quickly if it ever enters the body again. Essentially, the major function of the immune system is to protect the body from outside invaders such as bacteria, viruses, fungi, parasites and toxins.
Does an Immune Boosting Diet exist?
Yes! Absolutely. Diets rich in whole foods such as vegetables, fruits, nuts +seeds, legumes, fish, seafood and lean high quality meat can reduce your risk of disease and promote immune function. Examples of nutrients that have been identified as critical for the growth and function of immune cells include: vitamin C, vitamin D, zinc, selenium, iron and protein (including the main acid Glutamine). These nutrients are found in a variety of plant and animal foods.
Vitamin C:
Foods that are rich in vitamin C help increase the production of white blood cells which are key to fighting infections. It is important to note that our bodies do not produce or store vitamin C therefore a daily intake of vitamin C is highly recommended.
Vitamin D:
Very few foods naturally contain vitamin D and therefore supplementation is required particularly during the cold and ly season (September – March)
Zinc:
zinc is a mineral that keeps the immune system strong it can be found in higher doses in oysters as well as in lower doses in lamb, grass-fed beef, poultry, pumpkin seeds, chickpeas, cacao powder, mushrooms, spinach, crab, lobster, oatmeal, eggs, tofu, whole grains
Selenium:
This antioxidant helps lower oxidative stress in your body which reduces inflammation and enhances immunity. Selenium can be found in Brazil nuts, fish, beef, turkey, chicken, eggs, brown rice, sunflower seeds, mushrooms, oatmeal, spinach, lentils, cashews, bananas.
Iron:
The role of iron in immunity is necessary for immune cells proliferation and maturation. Its deficiency affects the capacity t have an adequate immune response. Iron can be found in higher doses in organic liver, lentils and dark leafy greens such as spinach and in lower doses in duck, tofu, oysters, sesame seeds, cashews, almonds, dark chocolate, quinoa, dried fruit such as raisins, apricots and figs.
Protein:
Protein is the building block of immune cells and therefore plays a large role in powering your body’s T-cells. The protein you consume helps repair tissue and fight off viral or bacterial infection. Your body needs protein to create immune system antibodies and cells that attack infections.
The Digestive System:
It is important to note that the gut or the digestive system is a major site of immune activity and the production of antimicrobial proteins. A high fibre plant-rich diet with plenty of fruits, vegetables, whole grains and legumes appear to support the growth and maintenance of beneficial microbes. A diet containing probiotic foods (live helpful bacteria) and prebiotic foods (feed and maintain healthy colonies of those bacteria) are incredibly beneficial.
Probiotic Foods: Kefir, yogurt with live active cultures, fermented vegetables such as sauerkraut, tempeh, kombucha tea, kimchi and miso.
Prebiotic Foods: garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas and seaweed.
Exercise Boosts the Immune System:
Regular exercise allows immune cells to perform effectively by increasing blood flow, reducing stress and inflammation and strengthening antibodies. Exercising detoxes the lymphatic system and gives your body the energy to fight the millions of germs that surround you every day. As a reminder all exercise in effective in moderation (excessive exercise can put added stress and inflammation on the body).
Restorative Poses that help Boost the Immune System:
- Candle Pose – This energizing yoga pose supports immunity. Not only does it improve circulation and digestion, it can help reduce stress and fatigue.
- Fish Pose – This is a great pose for boosting your immune system and improving breathing. Bad posture, lack of confidence and stress can cause our bodies to close off and shut down. When we open the chest and heart and in turn our lunge, we can stay consistently energized and even provide relief when we have respiratory ailments.
- Savasana – This yoga pose may seem like the easiest but it is actually quite the opposite. It is difficult to let go and relax and much of our built up stress is a direct result of this. When we ground and refocus our energy we are able to regulate our breathing, reduce stress and promote good health.