Foods That Support a Healthy Immune System

The immune system is a system made up of organs, cells, tissues and proteins. This system is the body's defence system against illness. A well-supported immune system is therefore very important for looking after your health.

What Is the Immune System?

The immune system is made up of organs, cells, tissues and proteins. These components carry out the body's processes that deal with the viruses, bacteria and other pathogens that cause infection or illness.

How Can You Support Your Immune System?

Paying attention to nutrition alone is not enough to support the immune system. It is also important to follow health advice and good hygiene.

What you can do for a healthy immune system:

• Keep stress to a minimum
• Avoid alcohol, or do not overdo it
• Do not smoke
• Practise correct hand washing and oral hygiene
• Get enough sleep
• Exercise regularly
• Maintain a healthy weight

Which Foods Support the Immune System?

There are some foods you can eat as part of a balanced diet that provide nutrients your immune system uses. By eating them in suitable amounts, you can support your immune system. These foods are:

Eggs

Protein is needed for the growth and renewal of the cells that have a role in the immune system. When protein intake is inadequate, the immune system can be affected as tissue is broken down.

Egg white is very rich in protein. The yolk contains both iron and vitamin A, which is an antioxidant. Eating eggs about 4 times a week can be one way of providing nutrients your immune system needs.

Parsley

Parsley is rich in vitamin C, also known as ascorbic acid, which plays a role in the body's defences against infection. Vitamin C also contributes to wound healing.

Parsley is also traditionally used to help the body shed excess fluid (oedema). For a healthy immune system, you can drink parsley as an infusion in water, or have it in salads or at breakfast.

Spinach

Spinach contains vitamins A and C, which belong to the group of antioxidants. These vitamins help protect cells and contribute to the normal function of the immune system.

Vitamin C in particular helps the body make use of vitamin A. So try to eat spinach about twice a week.

Oranges

Vitamins C and A are antioxidant vitamins that help protect cells. Oranges contain vitamins C and A and so support the immune system. Because oranges are not a fruit that raises blood sugar quickly, they can be eaten as 2 portions a day.

Fish

Fish is a source of protein as well as selenium and zinc, which are important for a healthy immune system.

Selenium is involved in protecting cells and supports heart health. Zinc also has an important role in protecting cells. Fish is also rich in omega-3, which the body cannot make and which must therefore be taken in from food. Aim to eat fish 2-3 times a week. (Omega-3 is found mostly in salmon, mackerel and tuna.)

Yoghurt

Probiotics are the beneficial bacteria in our body. They are particularly important for the digestive system. Eating foods rich in probiotics therefore matters for a healthy immune system. A bowl of yoghurt each day can support both your immune and digestive systems.

Almonds and Walnuts

Almonds and walnuts contain vitamin E, which is an antioxidant, and so play a part in looking after the immune system. They also keep you full for longer, which is why nuts and seeds like walnuts and almonds are often used in eating plans.

To support your immune system, you could eat 2 whole walnuts or 10 raw almonds each day.

This article is for general information only; please consult your doctor and dietitian about your own situation.