Immune System Essentials

It is well established that the immune system is the bodies defence from illness, disease and infection. When our immune system is strong we are more likely to feel healthy and well. However this knowledge of the immune system’s importance was identified over a century ago. There is nothing new with understanding the immune system’s protective factor. Yet, interestingly we are still focussed on this information as the immune system’s core function. 

However, modern nutrition science has progressed beyond just this area. The immune system’s importance is now well established in other fundamental physiological pathways such as development, reproduction and wound healing; even from a mild paper cut. It is also now known the immune system is closely linked and therefore impactful in other fundamental systems including our metabolism, the central nervous and cardiovascular systems. So in essence, the quality of our breath, heart health, blood transport around the body, brain and mental processing, the actions of the spinal cord and entire nervous system are powered by the immune system. 

For ease of understanding the vitalness of a healthy immune system; consider the workings of a mobile phone. In order for a phone to function, a sim card is required. However if the battery is flat, the sim card is of no use. Similarly, a beautiful new car with an impressive engine, keyless lock and seat warmers is of little value without petrol, oil and a battery. For every system there are important modalities to assist in the process. This is the immune system, the conduit of everything. A healthy and strong immune system ensures smooth and thorough workings.   

It is therefore, no longer important to eat wholesome foods such as fruits and vegetables just to receive antioxidants, vitamins and minerals for the body’s defence system. It is essential to eat healthily for the entire body to function.    

We could provide a lengthly list of healthy foods below to inspire all to eat more fruit and vegetables. However, we’re taking it a step further and hero-ing one of the most important nutrients we should all be eating more frequently for our immune system and overall health.

Prebiotics

Prebiotics are a type of dietary fibre that feed the good gut bacteria. Not all fibre is a prebiotic which is important to note. In order for a fibre to be classified as a prebiotic, it must flow through the digestive tract undigested. The benefit of this action is its ability to stimulate the growth of beneficial bacterial within the gut.

Considering that approximately 70% of our immune system resides in the gut, it makes sense to prioritise prebiotics. When the friendly microbes inside the gut eat prebiotics they produce a number of nutrients called short-chain fatty acids including butyrate, acetate and propionate. Once absorbed into the bloodstream, the mentioned short-chain fatty acids boost our metabolism and its related pathways. Prebiotics also stimulate the growth of useful gut bacteria to further boost our immune system and overall digestion.

Bread/Grains:

Oats, Barley, Rye, Wheat

Fruit:

Custard Apples, Dried Fruit (dates and figs), Grapefruit, Peaces, Nectarines

Legumes:

Chickpeas, Lentils, Red Kidney Beans, Baked Beans

Nuts:

Cashews, Pistachio Nuts

Rapidly changing from a low fibre intake to a high fibre intake, especially one that is high in prebiotics may produce flatulence. Slowly introducing more into your intake can ease the impact of ‘wind’. Also remember to always drink water alongside eating fibre in order to promote smoother flow.