There is nothing quite like winter air to get your nose running, but after being trapped inside the past couple of cold seasons, we don’t have any time to waste feeling worse for wear. In order to keep that immune system in tip-top condition, what should we be eating? Where can I find the most nutrients?
Despite what you may have heard, your immune system can’t actually be boosted. Although, treating it well and equipping it with all the necessary tools (i.e. those essential nutrients also referred to as immunonutrients), can help to reduce your chances of cold and flu (or at least the severity of your symptoms) during the chilly season.
The immune system is a complex beast made up of specialised cells, organs, proteins, and tissues that work together to help our bodies fight off infection. It can’t be hacked by taking a ginger shot or a Vitamin C supplement on the odd occasion, but rather opting for foods that provide you with the key nutrients time and time again. So, look no further, here are my top 7 immune supporting foods to include in your diet this winter:
- Greek Yoghurt
A healthy immune system needs a fair dose of probiotics, which you can find in Greek yoghurt. These probiotics (i.e. Lactobacillus and Bifidobacterium) are known to survive digestion and reach the large intestine. They’re important for supporting your gut health – and as we now know the gut is the powerhouse of our immune system. I love to top yoghurt with wholegrains, seeds, nuts and fruits for a quick snack, or just serve it plain to soothe a sore throat.
- Salmon
Salmon is a great (and delicious) source of omega 3, which research has shown can help to support immune health. Whilst fish and seafood are the best sources of omega 3, chia seeds, walnuts and edamame are great alternatives for any plant-based folks out there. I love serving salmon with a side of roasted vegetables and a yoghurt based sauce to drizzle over. If you’re not into cooking, meal delivery service, MACROS, offers a delicious Japanese Miso Salmon dish you need to try! Delivered fresh to your door and dietitian approved, this is one way to hold yourself accountable, and help achieve those winter wellness goals.
- Oats
Oats are a source of beta-glucans – a prebiotic fibre that has immune supporting properties. Prebiotics are sort of like food for your probiotics, so you’re going to need one as well as the other. Oats also contain zinc; add them to your yoghurt, smoothies, banana bread or trail mix for a simple source of added fibre.
- Kiwifruit
Did you know, a single kiwifruit provides you with your daily requirement for vitamin C, and they’re in season! For some extra fibre you can eat the skin too (controversial, I know!). Our body needs vitamin C daily, so don’t forget to include vitamin C rich foods routinely. Note, vitamin C won’t prevent a cold, but it can help to reduce the duration and severity of symptoms.
- Leafy greens
The vitamin C and E found in kale, spinach and other greens is known to support your immune system when it’s feeling a little low. Although they’re not the most appealing of flu-busters, I recommend adding a generous handful of these leaves into a smoothie to get maximum benefits with maximum flavour.
- Lentils
Lentils provide us with immune supporting prebiotic fibre, protein, iron and zinc. You can also just add them to basically anything, think salads, curries, stews and soups (a sick person’s best friend) to boost the energy and nutrients. Can’t be bothered to cook? MACROS Coconut Chicken & Lentil Stew will be sure to provide you with that warm, lentil-y goodness.
- Mushrooms
Mushrooms contain plenty of antioxidants and prebiotic fibre to support your good gut bacteria. Mushrooms can also be an excellent source of vitamin D – you can leave some mushrooms in the sun for an hour and they will produce their own vitamin D for you to eat! Vitamin D is extremely important and around 30% of adults have inadequate levels. This can become more problematic in winter as the shorter and cooler days can mean we spend less time in the sun. I love to throw mushrooms into stir fries, on top of pizza, or in risotto, and pasta dishes.
A healthy immune system isn’t about drinking hot tea and orange juice once you get sick, but about building it up all-year-round to ensure that it’s in the best condition to fight if you do get sick. Remember that your diet works hand in hand with your wellbeing, so stick to these immune-supporting foods, stay hydrated and stay healthy!
ABOUT MARIANNE HUDSON
Marianne Hudson is an Accredited Practising Dietitian & Exercise Physiologist with over 10 years of experience in the health and food industries. Marianne is passionate about evidence-based nutrition, food innovation and individualised health advice, all of which is a valuable part of her current role as MACROS Lead Nutritionist.
Marianne graduated from the University of Sydney with a Bachelor of Science (Nutrition) (Honors), and a Bachelor of Applied Science (Exercise Sports Science). She has worked as a Clinical Dietitian & Exercise Physiologist providing tailored health and lifestyle advice, and more recently in the food industry, specialising in new product development, nutrition communications and food labelling. For more hot nutrition tips, be sure to follow Marianne on Instagram @foodforfight. Apart from weekend brunching, baking, and sipping tea, you’ll find her navigating farmers markets and supermarket aisles in search of the latest food trends and local produce!
ABOUT MACROS
MACROS ready-made meals make healthy eating easy and delicious for every Aussie. Nutritionally-balanced and portion-controlled, MACROS meals are dairy-free and cater to a range of dietary requirements, also offering pre-planned guides to help you achieve your wellness goals ie. choose from the ‘balance’ ‘sculpt’ ‘gain’ or ‘weight loss’ plans.
Whether you’re looking to sort healthy work lunches, are too busy to cook of an evening, or need that extra boost to help you achieve your fitness goals, MACROS has a plan for you with meals that start at $9.40 each.
Guest article by Marianne Hudson, Dietitian at MACROS.
