YOUR HEALTHY EATING AND IMMUNITY QUESTIONS, ANSWERED BY REGISTERED DIETITIAN CINDY CHIN

When it comes to diet, as a dietitian the most common questions I get are usually centred on finding a simple ‘one-size-fits-all’ quick-fix solution. Lately, questions are around what foods or supplements we should include to boost our immunity.  Unfortunately, the answer is that there is no ‘magic bullet’ as currently there are no scientifically proven direct links between lifestyle and improved immune function.

What we can do is to provide our bodies with all the building blocks and essential nutrients it needs to stay healthy, which in turn will optimise the function of your immune system. That means we should aim to have the basics of a healthy lifestyle in place.

A healthy and varied diet goes a long way to provide your body with all the nutrients it needs to keep your immune system functioning optimally. Aim for nutrient-dense foods that are mostly plant-based: a colourful variety of vegetables, whole grains, legumes and beans; and controlled amounts of fruit, lean meats, oily fish, low-fat dairy, and unsaturated plant fats such as avocado, nuts, and olive oil. Limit energy-dense, nutrient-poor foods (such as sweets and chips) to the occasional treat as they can easily displace other important nutrients.

Other wellbeing essentials, like getting adequate sleep (7-8 hours+!), good hydration, no smoking, alcohol in moderation, regular exercise, and stress management are all important.  Practising good hygiene like regular hand-washing goes without saying.

Nutrients obtained from a varied diet are preferred to supplements. Vitamin and mineral supplementation can definitely help to correct nutritional deficiencies in those that are malnourished or are at risk of deficiencies, and certain micronutrients play an important role in immune function, but for most of us with an adequate dietary intake, mega doses of single supplements are unlikely to have any benefit, and in certain populations may actually be harmful. It’s always best to check with your doctor or dietitian before adding any nutritional supplements to your diet.

There’s a lot of misinformation about specific supplements that supposedly boost your immune system. It’s important to bear in mind that the immune system is complex and involves many cells and organs that are finely balanced- scientists don’t yet know enough about the impact and effects of nutrients to make specific recommendations.

While there’s a great deal of on-going research studying the relationship between gut health and our immune system, there’s not enough evidence to show direct benefits of probiotic supplements on the immune system. Rather opt to include prebiotic fibres from high fibre foods like whole grains, legumes and vegetables which will promote the growth of beneficial gut bacteria, and choose fermented foods such as yoghurt, kefir, and kimchi.

Harvard has some great articles on health and immunity, three of them are linked below.

 

How to boost your immune system

Help boost your immune system

Should you take probiotics