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These days, immune health is at the forefront of everyone’s minds.[1] There are many components to optimal immune health, such as getting enough sleep, regular hand-washing, keeping physically active as well as eating a well-balanced diet. Nutritionist, UNCLE TOBYS Ambassador and Founder of The Right Balance, discusses the top foods that will help to support your family’s immune system this winter season.
The Power of Plants
Since no single food will provide all the nutrients your immune system needs to function at its best, the best approach is a balanced eating pattern that is rich in dietary fibre, vitamins, minerals and antioxidants. These naturally-occurring compounds are primarily found in plant-based foods – and no, this doesn’t mean strictly becoming a vegetarian or vegan. Instead, it’s focusing most of your meals around plants, such as incorporating lots of colourful fresh veggies, fruits, legumes, whole grains, nuts, and seeds, while still including moderate amounts of dairy, meat and eggs.
But importantly, only 5.1% of the Australian population eat the recommended amount of fruit and vegetables – five serves of vegetables and two serves of fruit each day. Plus, only around 30% of our grain-based foods (think pasta, bread, crackers, rice) are coming from a whole grain source. This means a lot of Australians are falling short of the health benefits of these important foods.
Some nutrient-dense plant-based foods to include:
Berries
Just 150g serve (1 punnet) offers more than the recommended daily intake for vitamin C – a powerful antioxidant important for maintaining a healthy immune system. Top on yoghurt, blend in smoothies or just eat as is for a nutrient-rich snack on the go.
Go Nuts
They are right up there with fruit and vegetables as daily essentials. Grab a handful for an afternoon snack, sprinkle them through your salads and stir-frys, or slather nut butters on sourdough toast or smoothies for a dose of protein, fibre and heart-healthy fats.
Leverage meals with legumes
These cost-effective pantry staples are a nutritious addition to any meal. Not only do they have filling-power from the dietary fibre, but they also provide a solid protein hit and a substantial amount of zinc – a mineral that is known to play a key role in the immune system. This food family covers chickpeas, lentils, black beans, peas, kidney beans, butter beans and lupins. Whether you’re cooking a casserole, curry, soup or stir-fry, just Half a cup of cooked legumes (75g) provides 1.5mg of zinc which is 11% of the RDI for men and 19% of the RDI for women.
Up your grain game
Starting your day with breakfast high in whole grains gives you a healthy dose of dietary fibre to help support a healthy digestive system. Currently, I’m loving the UNCLE TOBYS PLUS Immune Support, with added vitamins C, D, B6 and zinc. It’s an easy way to get a boost of whole grains in the whole family’s diet for a nourishing start to the morning.
Yoghurt
Eating foods rich in gut-friendly bacteria can help bolster gut health to support healthy immunity. Live probiotics are commonly found in a range of dairy products, including yoghurt and kefir, as well as fermented foods, such as sauerkraut, kimchi, kombucha or miso, and some sourdough bread.
Mushrooms
1 in 4 Aussies is vitamin D deficient. While getting enough sunlight is important, sun-exposed mushrooms are an essential food able to help meet daily vitamin D levels to support a healthy immune system function. Bursting with deliciously rich ‘umami’ flavour, mushrooms make a delicious side dish, a meaty main or an irresistible topping for pizza night.
[1] Mintel (2021) Future of Nutrition, Health and Wellness report.
Kathleen Alleaume is a trusted specialist in nutrition and fitness, and holds a degree in Exercise Science and a masters in Nutrition. She works with Uncle Tobys as their Nutrition Ambassador and consults for other major Australian food and beverage companies.
