Sponsored content
Keeping your immune system in good working order is important for overall health. But it’s something many of us only consider during the winter months – when cold and flu season reaches its peak.
However, while immunity may be particularly poignant at this time of year, there are plenty of things you can do year-round to give your health a boost.
We all know that lifestyle choices like smoking and a lack of exercise can weaken our immune systems – but we may not immediately consider the role of our diet. Nevertheless, research shows that what we eat has a significant impact on how well we can fight off illness.
With that said, we’ve partnered with Linwoods Health Foods to explore five simple ways to support your immune system through diet.
Linwoods aims to make access to nutrient-rich, immune-supporting nuts, seeds, and fruits as easy as possible for everyone. Their nut and seed mixes are all gluten-free and made from the finest quality ingredients. For example, their Milled Flaxseed, Bio Cultures, and Vitamin D mix is packed with immune-supporting vitamins and minerals.
What’s the link between diet and immune health?
The immune system is a complex network that protects the body from bacteria, toxins, and viruses. It’s made up of two lines of defence: innate immunity and adaptive immunity.
Innate immunity consists of physical barriers – such as our skin and mucous membranes that line the nose and mouth – and serves as the first protection against foreign invaders.
If bacteria or viruses get past the innate immune system, our adaptive immune system (much of which is found in the gut), which is made up of specialised blood cells and proteins, takes over. Research shows that the adaptive immune system has a ‘memory’ – which is why we may become immune to specific illnesses after initial exposure.
Like all other areas of health, research has revealed that diet is closely linked with immune health. Take this study, which found that diet can affect everything from gut barrier function to inflammatory response and white blood cell function – all of which are key parts of the immune system.
Much of this can be explained by the fact that 70-80% of the immune system is found in the gut. According to experts, the immune system is separated from the trillions of microbes that make up the gut microbiome by a single layer of cells – and the two are in constant communication.
It’s unsurprising, therefore, that an unhappy gut can lead to poor immune function. But, equally, eating for a healthy gut empowers neighbouring immune cells to do their best work. Outside of this connection, like all body cells, our immune cells rely on essential vitamins, minerals, and other nutrients to grow and function properly.
Make a better start everyday and support your health
Make a better start every day with Linwoods Milled Flaxseed. A source of Protein and Magnesium and High in Omega 3 (ALA). Simply add 20g to porridge, smoothies, yoghurt or cereals. Plus, get 20% off and FREE delivery with the code RESTLESS20.
5 simple ways to boost your immune system through diet
1. Make sure you’re getting enough immune-boosting vitamins and minerals
Our bodies rely on several vitamins and minerals to stay healthy – but when it comes to immune health, some are particularly important. This includes vitamins A, C, D, E, selenium, iron, and zinc.
Iron is essential for immune cell development, and research has linked higher levels of selenium in the blood with better immunity.
Meanwhile, vitamin D has been found to strengthen the body’s defences against viral and bacterial infections, and research suggests that vitamin C may help to prevent and treat infections. For example, in this study, vitamin C significantly decreased the severity of a common cold by 15%, compared to a placebo.
Linwoods’ Milled Flaxseed, Bio Cultures, and Vitamin D mix is packed with immune-supporting vitamins and minerals. A 20g serving provides 100% of your recommended daily intake of vitamin D, making it a convenient way to maintain vitamin D levels.
2. Eat more whole, plant-based foods
Whole foods are typically free from added sugar, salt, and saturated fat. They’re also a fantastic source of key nutrients like fibre and vitamins A and C.
For example, a lack of dietary fibre is linked with higher rates of inflammation and gut microbiome imbalances. Studies show that this can lead to problems with immune function and increase the risk of autoimmune disorders, such as ulcerative colitis and rheumatoid arthritis.
On the other hand, high fibre intake is associated with better immune response and a lower risk of inflammatory conditions. More generally, studies have also linked whole foods with improved immune function and a lower occurrence of infections.
As a result, experts generally agree that diets centered around whole, plant-based foods are best for overall health and well-being.
For further reading, check out our article: What are the benefits of a whole food, plant-based diet?
Make a better start everyday and support your health
Make a better start every day with Linwoods Milled Flaxseed. A source of Protein and Magnesium and High in Omega 3 (ALA). Simply add 20g to porridge, smoothies, yoghurt or cereals. Plus, get 20% off and FREE delivery with the code RESTLESS20.
3. Cut back on ultra-processed foods
Just as eating more whole, plant-based foods is important for immune health, it’s equally key to cut back on foods that may negatively impact health. Research shows that reducing your intake of ultra-processed foods, which are typically high in salt, added sugar, and saturated fat, is one of the best things you can do to boost your immunity.
Diets high in ultra-processed foods are considered a significant risk factor for several chronic health conditions, including diabetes and heart disease. And research shows they can adversely affect immune health, too.
In this study, high-salt diets were linked with overreactive immune systems, inflammation, and a greater risk of autoimmune diseases (which happen when the body’s immune system attacks itself).
Similarly, research has shown that diets high in added sugar and refined carbohydrates negatively impact gut bacteria, leading to gut microbiome imbalances. Other studies have linked these diets with higher levels of inflammation and interference with immune cell function.
In line with these findings, experts have consistently linked Western-type diets that are typically higher in ultra-processed foods with an increased risk of chronic diseases – including heart disease, certain cancers, and type 2 diabetes. Researchers have attributed this to the increased inflammation and weakened immune response caused by diets rich in ultra-processed foods.
4. Focus on diet variety
A helpful way to make sure you’re getting enough immune-boosting nutrients is to make your diet more varied. Our bodies rely on several food groups to function properly, but it’s easy to get stuck in a routine of eating the same meals on repeat and miss out on key nutrients.
Research shows that diet variety is important for gut health – which directly impacts our immune system. Take this study, which found that people who regularly ate over 30 different types of plant foods a week had a more diverse and healthy gut microbiome than those who ate 10 or fewer types of plants.
The good news is that there are plenty of simple ways to add more variety to your diet; from adding more colour to your plate to using extra ingredients in meals. For example, sprinkling nuts or seeds over a salad or blending vegetables into a pasta sauce.
Make a better start everyday and support your health
Make a better start every day with Linwoods Milled Flaxseed. A source of Protein and Magnesium and High in Omega 3 (ALA). Simply add 20g to porridge, smoothies, yoghurt or cereals. Plus, get 20% off and FREE delivery with the code RESTLESS20.
5. Add more probiotics and prebiotics to your diet
Probiotics are healthy bacteria needed to maintain harmony in the gut microbiome and prebiotics are a type of fibre that probiotics feed on.
Having a good amount of probiotics and prebiotics in your diet is essential for gut health and, therefore, immune health.
Take this study, which confirmed that maintaining a healthy gut microbiome is important for supporting the body’s natural defences and improving immunity. And this study, which found that prebiotics and probiotics can improve immune responses by balancing gut bacteria, fighting pathogens, and strengthening mucosal barriers (such as those in the nose and mouth).
Healthy immune system function is also linked with lower inflammation levels; and studies have revealed that prebiotics and probiotics are effective anti-inflammatories – largely due to their role in strengthening the gut barrier. For example, in this study, prebiotics and probiotics helped to increase the production of anti-inflammatory proteins, while reducing pro-inflammatory proteins.
On the other hand, experts suggest that diets lacking in prebiotics and probiotics may increase the risk of recurring colds and infections.
Prebiotics occur naturally in many foods, including beans, peas, barley, flaxseed, oats, and apples. Meanwhile, some of the best sources of probiotics are fermented foods, such as miso, kimchi, kefir, and sauerkraut. For a quick and easy way to add more probiotics to your diet, why not try Linwoods’ Milled Flaxseed, Bio Cultures, and Vitamin D mix?
Final thoughts…
Taking care of our immune health is important for keeping us fit and well. And, during winter, when cold and flu season is at its peak, supporting immune function is something that many of us begin to consider.
The good news is that there are many simple diet choices you can make to help strengthen your immune system.
Linwoods Health Foods aims to make access to nutrient-rich, immune-boosting nuts, seeds, and fruits as accessible as possible. Their nut and seed mixes are all gluten-free and made from the finest quality ingredients.
Plus, for a limited time only, get 20% off and FREE delivery with code RESTLESS20.
For further reading, head over to the diet and nutrition section of our website. Here, you’ll find information on everything from mindful eating to vitamin and mineral guides.
What steps have you taken to boost your immune health? Will you be trying anything new after reading this article? We’d love to hear from you in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
Free NHS eye tests plus 10% off glasses for over 60s
Booking an appointment online has never been easier, and with a range of offers from 10% off if you’re over 60, 2nd pairs half price & a free NHS eye test if eligible, our expert optometrists are here to help you on your journey to clearer vision.