The everyday immunity guide
Sandrine Olmi explores how nutrition, lifestyle and supplements can help keep your immune system functioning at its best
The immune system is designed to protect our body against pathogens and other threats from the environment. It starts to develop early in life, and many factors influence how well it functions, including the food we eat, exposure to environmental chemicals, infections and the microorganisms we encounter as we grow. A healthy immune system helps our body to fight infections and recover when we are unwell. It also plays an important role in wound-healing and supports our overall health.
Nourish your natural defences
The immune system requires a continuous supply of vitamins and minerals, as well as protein, fibre and healthy fats. An activated immune system further increases the demand for energy during periods of infection. When we don’t get enough of the nutrients our body needs, our natural defences can become weaker, making it harder to fight off infections.
Some micronutrients and dietary components have specific roles in maintaining an effective immune system. For example, vitamin A and zinc are essential for normal immune cell development and function.
Look after your gut
Research shows that the gut plays a vital role in immune health as it is home to a large proportion of our immune cells. The trillions of microorganisms living in our gut, known as the gut microbiome, also help to regulate inflammation and keep our immune system working in balance. When looking at foods to support a healthy immune system, we should consider introducing gut-supporting foods such as prebiotics and probiotics.
Prebiotic foods include leeks, onions, garlic, oats, barley, underripe bananas and legumes. Probiotic foods include natural yoghurt, kefir, miso, sauerkraut and kimchi.
Prebiotics work as a fertiliser for beneficial gut bacteria, while probiotic foods can introduce live microorganisms into the digestive system. It’s important to introduce these foods gradually, particularly if you’re prone to bloating.
Other beneficial foods
• Fruit and vegetables: Broccoli, red peppers, citrus fruits and kiwi fruits provide valuable nutrients and compounds associated with antioxidant and anti-inflammatory properties.
• Protein-rich foods: Protein is essential for the production of antibodies and other components of the immune system.
&bul; Herbs and spices: Include turmeric, ginger, garlic, onions and fresh parsley for additional variety and beneficial plant compounds.
• Healthy fats: Omega-3 fats help to regulate inflammation and support the activity of the body’s immune cells. Rather than simply boosting immunity, they help our immune system to respond appropriately.
• Water: Staying hydrated helps transport nutrients around the body and supports normal bodily functions.
Essential vitamins and minerals
Several vitamins and minerals play important roles in immune health.
• Vitamins A, C and E, along with carotenoids and flavonoids, have antioxidant properties that help protect cells against oxidative damage.
• Vitamin D contributes to the normal function of the immune system, while zinc and selenium are important for immune cell activity.
• B vitamins, particularly B6, folate and B12, help the body produce new cells, including immune cells, and support their ability to respond to infections.
• Iron also supports the production and activity of immune cells. Having the right balance is important, as both too little and too much iron can affect immune function.
• Omega-3 fatty acids may also be worth considering, particularly for people who don't eat oily fish regularly.
Make time for rest and relaxation
Getting enough good quality sleep is essential for a healthy immune system. While we sleep, our body works to strengthen its natural defences, regulate inflammation and support its ability to fight infections. Stress can also have a significant impact on immune health. While short periods of stress can activate our natural defences, ongoing stress can have the opposite effect. Finding simple ways to manage stress and support our nervous system is therefore just as important as eating well and getting enough sleep.
Do you need supplements?
While food should always be our starting point, a good quality multivitamin supplement can help fill nutritional gaps and provide additional support when needed. Supplements should be chosen according to individual needs, ideally with guidance from a qualified health professional, as too much of certain nutrients can be just as harmful as too little. It’s also important to check for potential interactions with medications. Vitamin D is particularly important during the winter months, when we get very little sunshine in the UK and it can be difficult to obtain enough through diet alone. Always check ingredient lists to avoid unnecessary additives, such as hidden sugars and artificial sweeteners.
Building healthy habits in children
Eating plenty of fruit and vegetables is just as important for children as it is for adults, if not more so. Their immune system is still developing, so providing the right nutrients early in life helps build strong foundations for long-term immune health.
Children need the same essential vitamins, minerals and macronutrients as adults, although the amounts vary depending on their age and stage of development. As a nutritional therapist working with families, I see the challenges of encouraging children to eat vegetables all the time. My own daughter isn’t a big fan of vegetables either! Sometimes, we just need to get a little creative in the kitchen. If your child doesn’t enjoy vegetables served in the traditional way, why not try adding them to foods they already love?
I’m a huge fan of pancakes and regularly make versions using beetroot, spinach or sweet potato. Smoothies are another great option. One of my favourites is a hot chocolate smoothie made with cacao and frozen cauliflower. I promise it tastes delicious!
Breakfast is also a great opportunity to add more nutrients. Overnight oats topped with berries make a simple, nourishing breakfast that can help keep children satisfied until lunchtime.
Another family favourite is homemade chicken broth, made with chicken and a variety of vegetables. I serve the broth with a little pasta, and many of the nutrients from the ingredients end up in the liquid. And let’s not forget homemade baking! Carrot or parsnip cakes, courgette muffins, beetroot brownies or sweet potato muffins are all lovely ways to introduce more variety.
Of course, it’s important to keep offering vegetables alongside familiar foods, even if your child doesn’t eat them straight away. Seeing, touching, smelling and exploring different foods are all valuable steps towards acceptance. The key is to take the pressure off, start small and make food enjoyable. Every little change counts, and supporting your child’s nutrition doesn’t have to become another battle at the dinner table.
Sandrine Olmi is a registered nutritional therapist and nutrigenomics practitioner at Savoir Fayre Nutrition. To find out more, visit www.savoirfayre.co.uk
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