In today’s fast-paced world, maintaining a strong immune system is more important than ever. With the constant exposure to stress, pollution and pathogens, our bodies need all the support they can get to stay healthy and resilient. Fortunately, there are several simple yet effective ways to boost your immune system and many of them revolve around providing your body with the right nutrients.

What is the Immune System?

The immune system is a complex network of cells, tissues, and organs that work synergistically to defend our body against natural invaders such as bad bacteria, viruses, toxins and fungi. It acts as a protective barrier, identifying foreign invaders and neutralising any threats before they can become an issue to our health. The immune system works in two ways: firstly, innately, providing immediate defence. Secondly as an adaptive system, which learns and remembers specific threats to provide long-term protection.  

Why is it so Important?

A strong immune system is essential for overall health; preventing infections, reducing the severity of illness, and aiding the body’s recovery process. When the immune system is weak or compromised, the body becomes more susceptible to infections, chronic diseases and autoimmune disorders.

Diet can play a crucial role in maintaining a healthy immune system, through nutrient-rich foods such as fruit, vegetables, lean proteins and healthy fats. Certain vitamins and minerals are especially important when supporting our immune system, some more than others. Below are some important nutrients we need regularly to maintain good health.

Vitamin C

Perhaps one of the most well-known immune boosting nutrients, vitamin C plays a role in supporting the immune system. It helps stimulate the production of white blood cells, which are essential for fighting off infections and helps to supporting healing. When under stress we can deplete our vitamin C stores. Incorporate vitamin C rich foods into your diet, such as oranges, berries, kiwi and bell peppers. You can also consider taking a supplement especially during cold and flu season or when going through a period of stress.

Vitamin D

Often referred to as the sunshine vitamin. Vitamin D3 is an essential nutrient for immune function. It helps regulate the expression of genes involved in immune response and can enhance the pathogen-fighting effects of immune cells such as monocytes and macrophages.  Spend some time outdoors when possible to allow your body to produce vitamin D naturally, or consider taking a supplement especially if you live in an area with limited sunlight or have a job which requires you to be indoors sat at a desk for most of the day!  

Zinc

Zinc is another nutrient that plays a crucial role in immune function. It helps support the development and function of immune cells and assists in wound healing. Many of us are deficient in zinc and don’t know it. Incorporate zinc-rich foods into your diet such as oysters, beef, chickpeas and pumpkin seeds. If you’re unable to meet your zinc needs through diet alone, consider taking a good quality supplement.  

Probiotics

A healthy gut is essential for a strong immune system; 70% of our immunity is from our gut! Therefore, it is so important to be able to support our gut health. One way is through taking probiotics. These beneficial bacteria help maintain a balanced gut microbiota, which plays a crucial role in our immunity. Incorporate probiotic-rich foods into your diet such as yogurt, kefir, sauerkraut and kimchi. You can also consider taking a probiotic supplement to further support gut health.

Omega 3 Fatty Acids

Found in fatty fish, flaxseeds, chia seeds and walnuts, omega 3 fatty acids have anti-inflammatory properties that can help support the immune system. Incorporate these foods into your diet regularly to reap their benefits. If you don’t consume omega 3 rich foods, consider taking a good quality fish oil supplement. 

Antioxidants

These help protect the body from oxidative stress and inflammation, both of which can compromise immune function. Incorporate antioxidant rich foods into your diet such as berries, leafy greens, nuts and seeds, these foods are also rich in vitamins and minerals that support overall health.

Beta glucans

These are natural polysaccharides that enhance immune function by activating macrophages and other immune cells. They help fight against infections and reduce inflammation. Beta glucans can be found in foods such as oats, barley, mushrooms, yeast and seaweed. They support our overall health by modulating immunity and improving gut health, offering a natural defence against illnesses.

Eat a Balanced Diet

Focus on eating a variety of nutrient-rich foods to ensure you’re getting all the vitamins, minerals and antioxidants your body needs to stay healthy. Aim to include a colourful array of fruits and vegetables, lean proteins, whole grains and healthy fats in your meal. Whilst reducing foods high in sugar, processed foods which are low in nutrients.

Stay Hydrated

Drinking an adequate amount of water is essential for overall health. Aim to drink 2 litres of water per day. This can include non- caffeinated herbal teas. This is especially important when you’re more physically active.

Get Enough Sleep

Quality sleep is crucial for a healthy immune system. Aim for seven hours of good quality sleep per night to allow your body to rest and recover. Establish a regular sleep schedule and routine and stick to it where possible.

Manage Stress 

Chronic stress can weaken the immune system and make you more susceptible to illness. Practise stress-reducing techniques such as meditation, yoga, mindfulness or spending time outdoors to manage stress levels.

Exercise Regularly

Regular physical activity can help support immune function by promoting circulation, reducing inflammation and supporting overall health. Aim for 30 mins of moderate exercise most days. This can be walking, jogging, swimming, rebounding or cycling