Understanding immunity
The
immune system can be thought of as the army that defends you from hostile invaders such as viruses, bacteria, yeasts and free radicals (damaging molecules). Your
immune 'army' is constantly patrolling, identifying invaders, attacking them and cleaning up the debris after the battle.
Antioxidants
A diet low in
vitamins and minerals impairs immunity. Of particular importance are the
antioxidants (vitamins A, C, E and the minerals zinc and selenium) which fight
free-radicals. The simplest illustration of how antioxidants work is to imagine how lemon juice (vitamin C) stops a halved apple from browning (oxidising) on exposure to air. A similar process happens inside your body protecting body tissues against damage. Antioxidants mainly come from fresh fruits and vegetables - at least five portions a day. the natural pigments that give fruits and vegetables their colours are also protective. So a daily plateful of naturally colourful food will help to support your immune system. for instance, the red colour in tomatoes is
lycopene; the orange and yellow of carrots and dried apricots are carotenoids; the yellow in turmeric is the powerful protective chamical 'curcumin'; whilst the purple of berries are 'anthocyanins.'
Stress
This is a major suppressor of the immune system. it also doesn't help that we tend to eat particularly badly when stressed, and often turn to 'props' such as
alcohol,
caffeine and sugary foods. In the long run these have a detrimental effect on energy and nutrient levels (by depleting nutrients such as
vitamin C, B-vitamins, zinc and magnesium), which just perpetuates the negative effect on immune health. B-vitamins, found in wholegrains, fortified cereals, green leafy vegetables, beans, liver, eggs and Marmite, are important for energy production and to counter the worst effects of stress. During times of stress it can be beneficial to support the
adrenal glands with 'adaptogenic' herbs, such as liquorice root, to improve resistance to the worst effects of stress.
Digestive Health
Bacterial balance of the digestive tract is important. Few people realise that the digestive tract is actually the largest immune organ in the body and that healthy bowel bacteria can make a real difference to immune health. Symptoms of disturbed digestive health could include excessive wind, bouts of abdominal bloating, thrush, loose stools, constipation or unexplained tiredness. Keep beneficial bacteria in good shape by eating lots of fibre from fruit and vegetables, and wholegrains such as brown rice and oats. You can also eat live 'bio' yoghurt daily
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