While there is still a lot we don’t know about the immune system, we do know that up to seventy percent of our immune cells are located along the gastrointestinal tract and our gut bacteria play an essential role in supporting a strong immune system. Eating a broad range of foods, particularly plants, will help to strengthen your gut bacteria.

BEST FOODS TO EAT TO STRENGTHEN OUR GUT BACTERIA AND IMMUNITY

Gut bacteria thrive on fibre, particularly prebiotic or fermentable fibre. These kinds of fibre are found in a wide variety of plant foods, including garlic, onion, Jerusalem artichoke, asparagus, legumes (lentils, chickpeas, and beans), apples, pears, bananas, onion, garlic, leek, stone fruit and dried fruit, nuts, seeds and wholegrains. Boosting our gut bacteria populations can help too. New bacteria are found in fermented foods or probiotic foods. They include - yoghurt, kefir, sauerkraut, kimchi, aged cheeses, sour dough bread, miso, tempeh and kombucha. Eating them regularly can help to maintain these useful populations.

OTHER BENEFICIAL NUTRIENTS

Other nutrients such as protein, vitamin A, C and D, and minerals such as zinc play a role in the functioning of our immune system. They are also very easy to get from a balanced diet and can be found in fruits, vegetables, nuts, seeds, legumes, wholegrain, dairy foods and lean meats. Protein plays a key role in the body’s immune system and in healing and recovery. Eating a variety of animal and plant sources of protein including seafood, lean meat, poultry, milk, eggs, beans and peas, soy products and unsalted nuts, spread across the day is best.

• Vitamin A helps to regulate the immune system and protects against infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy. Vitamin A is made from beta-carotene in foods such as sweet potatoes, carrots, broccoli, spinach, capsicum, apricots, eggs or added to foods such as milk or some cereals.

• Vitamin C helps the formation of antibodies to boost immunity. At doses of at least 200mg, it has also been found to reduce the length and severity of symptoms of a cold by half to one day. 200mg of Vitamin C is easily available by eating a combination of oranges, kiwifruit, grapefruit, capsicum, papaya, strawberries, tomatoes, spinach brussels sprouts and broccoli.

• Vitamin D can help to regulate the immune system and boost the body’s natural defences. The sun is one of our best sources of vitamin D, so it is particularly important to monitor if you are indoors for an extended period, as a lack of vitamin D can weaken the immune system. Vitamin D can be found in foods like mushrooms, eggs, fatty fish like salmon, tuna, sardines and is often added to cows’ milk, soy milk, cereals and oats.

• B Vitamins influence the production and activity of “natural killer” cells, that work by causing infected cells to “implode”. B-vitamins are found in cereals, beans, chickpeas, lentils, tofu, green leafy vegetables, fruit, nuts, fish, eggs, chicken and meat. Zinc is well known for wound healing and helps the immune system to work properly. Zinc can be found in lean meat, poultry, seafood, milk, yoghurt, whole grain products, wheatgerm, legumes, seeds and nuts.

VARIETY IS KEY

Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off coronavirus, even if you eat it constantly.

FOODS TO AVOID

Avoiding processed food high in sugar and fat is recommended. These can feed less beneficial species of bacteria in the gut and hinder the growth of beneficial populations. Remember – frozen and canned produce retain most nutrients and be beneficial to overall health.

CAN SUPPLEMENTS HELP?

Vitamin and mineral supplements are not recommended for the general population, but a blood test can help you check your levels if you are concerned. There are also some exceptions. Pregnant women or those on very restrictive diets, may need specific supplements. Talk to your doctor, Accredited Practising Dietitian or pharmacist if you are unsure.

HYDRATION

Stay hydrated. Dehydration can cause physical stress to the body. Aim for 30ml water per kilogram of body weight each day.

Written by Nicole Dynan, The Good Nutrition Co., in partnership with Benny Button.