Immune boosting foods to get you through 21 days of lockdown

In addition to practising good hygiene, common sense and getting enough sleep, it is highly recommended to stock up on these immune boosting foods. 

Why bother about your immune system?

The immune system is comprised of a vast network of cells, tissues and organs that coordinate your body’s defences against any threats to your health. It is made up of three responses:

The first line is via your skin, saliva, mucus and other bodily fluids – these prevent pathogens from getting in to the body. The second line is the inflammatory stage, your body’s response to initiate healing, which can happen localised/acute or in chronic form. When chronic, it can lead to other disease if left untreated. The third line of defence includes that of your lymphocytes and the T- and B-cells. These are the ones that identify and kill pathogens and create antibodies. 

A healthy and balanced diet is essential for the correct function of every part of our organism, including the immune system. Additionally, some dietary factors have been found to have immune-regulatory properties, including micronutrients such as Vitamin C, Vitamin D or macronutrients such as Omega fatty acids.

Immune boosting foods

Foods high in Omega-3 and 6 fatty acids

Omega-3 fatty acids play a role in regulating our genes, promoting blood clotting and more importantly, regulating immune health. This is mainly due to the most renowned property of Omega-3 fatty acids – their ability to reduce inflammation and their beneficial effect on inflammation-related disorders.

Omega-3 is found in B-WELL products like the B-WELL canola oil and the B-WELL mayonnaise range, including the sandwich spreads. It is considered one of the healthiest cooking oils, not only for low levels of saturated fats and its high levels of beneficial Omega-3, but also for its perfect ratio of 2:1 Omega-6 to Omega-3. This ratio, recommended by The Cancer Association of South Africa (CANSA), makes B-WELL canola oils an excellent and accessible way of supplementing these essential fats into the food we cook for ourselves and our loved ones. Other sources of Omega-3 include: 

• Fatty Fish (like mackerel, sardines, salmon, tuna, trout…)
• Walnuts 
• Hemp seeds
• Linseed  
• Eggs

Foods with Vitamin D

Vitamin D has important functions beyond just bone health – it also modulates both main stages of the immune responses. Vitamin D deficiency is prevalent in autoimmune disease too. This is because cells of the immune system are capable of synthesizing and responding to the positive effects of Vitamin D.

• Foods fortified with Vitamin D (like orange juice, milk, cereals)
• Mushrooms
• Fatty fish 
• Eggs
• Cheese
• Sunlight (you can’t eat it, but you can lay in the sun and allow your whole body to feast)

Foods with Vitamin C

Vitamin C is a highly effective antioxidant and essential macronutrient that contributes to regulating the immune system’s response. Vitamin C appears to be able to both prevent and treat respiratory and systemic infections by enhancing various immune cell functions.

• Green and yellow bell peppers
• Guava
• Brassica foods (broccoli, kale, Brussel sprouts, cabbage)
• Lime, lemon, grapefruit, pineapple
• Blueberries, strawberries, raspberries
• Papaya, cantaloupe
• Spirulina, kelp

Other foods to include

• Curcumin – turmeric, ginger
• Garlic
• Chilis 
• Green tea
• Mushrooms (reishi, shiitake, chaga, cordyceps, lion’s mane)

There are plenty of foods that support a healthy and effective immune response; foods that include a lot of these essential macronutrients, like Omega-3 and 6. Scientists and food specialists recommend the foods that contain these, and to explore recipes and ideas in order to achieve a diet that promotes health, wellbeing and of course, a lot of immune defence.

To find some amazing recipes and ideas on what to cook, check out the B-WELL website on www.bwellfoods.co.za or find them on Facebook @B-WELLfoods or Instagram: B-WELL.