Recipes for the Immune System

01 December 2021

Recipes to Support the Immune System

We are all aware of the numerous benefits of healthy eating; such as maintaining a healthy weight, reducing risk of major diseases, strengthening bones, improving mood and increasing energy.

This article focuses on another major health benefit of eating well and that is to support our immune system. We will look at the vitamins and minerals needed for the immune system to function, what types of foods these are found in and some easy to prepare meal ideas with easily obtainable ingredients.

What is the Immune System?

The immune system is a network of cells, tissues and organs which has the crucial job of defending the body against attacks from bacteria, viruses, fungi and parasites that can cause illness and infection.An immune response is a reaction of the body to the presence of a foreign substance.

Signs of a Weakened Immune System

People with a weakened immune system will often experience the following:
More frequent infections which could be severe.
Frequent colds, more than the average 2-3 per year.
Wounds that are slower to heal.
Tummy problems – frequent diarrhoea, constipation and gas could mean the immune system is compromised.
Feeling tired all the time even with adequate amounts of rest.

How Can I Support My Immune System?

BMI Healthcare list ways you can support and protect your immune system. These include:

Maintain a healthy weight to prevent risk of diseases such as diabetes, obesity and heart disease.

Regular exercise can also control a healthy weight and improve mood and stress. It has shown to improve immune response.

Good quality sleep is linked to good health. While you are asleep your immune system produces proteins which target infections and inflammation.

Reduce stress as it can have a negative impact on our natural defences.

Keep an eye on your blood pressure as this is a good indication on your body’s health.

Good personal hygiene – give your immune system a helping hand by reducing the chance of germs entering your body in the first place. Always practise hand washing, before and after eating, after prepping raw food and after coughing and sneezing.

Eat a well-balanced diet which includes essential nutrients.

Various green vegetables including broccoli, peas, brussels and lentils.

Can Eating Well ‘Boost’ My Immune System?

This misconception is prevalent in non-medical publications. You would have come across many articles recommending what to eat to boost your immune system, especially during the colder months and the current pandemic. An immune system cannot be ‘boosted’ beyond its normal functioning level.

“In the UK there are no foods or drinks that are allowed to make claims that they protect against infection.” Victoria Taylor, dietitian, British Heart Foundation

However, there are certain vitamins and minerals that help support the immune system and keep it working well. You will be able to find these in certain foods. No single food has all the vitamins and minerals we need so it is important to eat a balanced diet. It is also important to not rely on supplements alone, as they can be harmful in large doses. The chart below lists the most important vitamins and minerals needed and the foods within which they are found.

“There is no individual nutrient, food or supplement that will boost immunity or stop us getting highly infectious viruses like covid-19.” Sara Stanner, Science Director at the British Nutrition Foundation.

Supporting Older Adults

For the elderly, the immune system works less effectively making them more susceptible to illness and lack of appetite makes it harder to eat well. Supporting the elderly with their dietary needs can be vital for their wellbeing. There are many food home delivery services that can deliver healthy balanced meals to their door to lessen the stresses of shopping and preparing meals.

The British Nutrition Foundation has written useful guides with interesting facts on nutrition and immunity for all ages as our nutritional needs alter as we get older.

How Can MedicAlert Support You?

MedicAlert members can have their allergies included on their medical record. For those who are elderly and a little more forgetful, having their allergies detailed on their wallet card can be helpful to them and to the delivery service in ensuring they receive meals that do not pose a danger to them.

JOIN NOW

Vitamins and minerals which support the normal functioning of the immune system

Food types rich in vitamins and minerals

The following delicious recipes include combinations of the vitamins and minerals we need to support our immune system. All these recipes are simple to make with easily obtainable ingredients.

A Shakshuka dish with eggs, tomatoes and peppers