OUR PODCAST WITH Fred Busch is a guide to eating your way to an immune system that’s in tip top condition.
What makes up our immune system?
Our immune system is very complex and consists of lots of different cells in the blood and receptors all over our body which interact with each other to ensure that we can fight off bacteria and viruses.
What are signs of a weak immune system?
We all have a unique immune system. There are those who have an over-active immune system which can cause “autoimmune disease” where the immune cells target organs causing diseases such as inflammatory bowel diseases (for example, ulcerative colitis or Crohn’s), under active thyroid diseases, or rheumatoid arthritis.
An under-active immune system is harder to define; some people may catch coughs and colds more frequently, whereas others may experience a more severe form of the same illness compared to someone with a higher functioning immune system.
Boosting your immune system?
Regular exercise supports immune system functioning, so it’s important for everyone to stay active or go for a walk. A varied and balanced diet and staying healthy also contribute towards the optimal functioning of your immune system. Getting all the essential nutrients (fats, carbohydrates, protein, but also vitamins, minerals and fibre) will mean that all the immune cells in the body have enough nutrients to do their job properly! These are the types of foods that we refer to as ‘Superfoods’.
What is a food as a ‘superfood’?
Technically speaking a superfood is more nutritionally dense than other foods. They are mostly plants (vegetables or fruits) but some fish, legumes, beans, pulses, nuts and seeds are also labelled as superfoods.
FISH
Fish is loaded with Omega 3 Fatty Acids, especially wild organic salmon or mackerel.
COCONUT OIL
Coconut oil contains healthy linoleic acid and MCT fat – extraordinarily powerful in their output.
SPINACH
Spinach has a dense nutritional make up so it’s absolutely loaded with essential vitamins and minerals like folate, vitamin C and zinc.
GINGER
Stops inflammation and any signs of cold and flu and is great to add to a post-workout smoothie.
GARLIC
A superstar revered for its medicinal properties for hundreds of years. It benefits more than 150 different conditions working as an anti-inflammatory, anti-viral and anti-oxidant agent.
ZINC
Zinc is an essential trace mineral which supports healthy immune system function, wound healing and nervous system function. A handful of pumpkin seeds a day will get your dose.
CITRUS FRUITS
Lemons and also other citrus fruits are an excellent source of Vitamin C and other anti-inflammatory nutrients. Vitamin C is our first line of defence to strengthen immunity against invading pathogens.
MUSHROOMS
Mushrooms contain beta glucans which have been shown to activate leukocytes for immune modulating properties. Mushrooms also contain vitamins, minerals and, amino acids that are particularly useful when immunity states are depressed or low.
The NHS says: ‘There is no official definition of a superfood and the EU has banned health claims on packaging, unless supported by scientific evidence’.
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