3 Shopping Basket Staples to help Support your Immune System

As winter approaches, many of us start looking for tips, tricks and trusted remedies to help keep our immunity strong against the usual run of colds and bugs. 

While a single food, nutrient or supplement may not hold the answer to stopping a viral infection in its tracks, you can build up your defences by eating a healthy balanced diet. This helps your immune system work normally by supporting your body's natural defences to fight infections and illnesses. This is even more important as you age. 

Give your immune system a helping hand by making sure your shopping basket includes: 

1. Healthy gut Foods

Probiotics are live bacteria that can have a beneficial impact on your health when consumed in adequate amounts.  You can find probiotics, such as lactobacilli and Bifidobacterium, in some yoghurts or supplements. In addition to supporting a generally healthy gut, certain probiotic strains  have also been found to reduce the risk and duration of respiratory illnesses like the common cold. 

While other fermented foods, such as kombucha, kimchi, kefir and sauerkraut may not meet the scientific criteria to be considered probiotics, they contain some live microbes and beneficial compounds that may also benefit our gut health.  

In addition to probiotics, you'll need the prebiotics that feed them. Our healthy gut bacteria depend daily on the fibre you feed them. Prebiotics are a special type of fibre that  are found naturally in a range of foods like wholegrains, legumes and veggies like Jerusalem artichokes, asparagus and onions. They can also be added to foods and are found in a range of breakfast cereals and plant-based milks available in Australia/ New Zealand.    By feeding our gut bacteria with these prebiotics, they then produce beneficial compounds that help keep us well. 

2. Prioritise Plant Proteins

Adding more plant-based proteins to your meals is a simple, tasty and affordable way to help support your immune system. Foods like lentils, chickpeas, beans, split peas, and soy products (such as tofu or edamame) are packed with important nutrients to support your immune system—like iron, zinc, vitamin B6, folate, and copper. These foods also contain glutamine, an amino acid that helps fuel your immune cells so they can do their job effectively. It’s easy to include more plant proteins in everyday meals - try stirring a can of lentils into your favourite pasta sauce, adding tofu to a curry or stir-fry, or topping your nachos with beans for an extra boost. Nuts and seeds are also a great addition to a healthy diet. A small handful of nuts most days of the week helps to provide important minerals like vitamin B6, copper, selenium, iron and zinc, which all helps support your immune system.  
Nuts and seeds are also a great addition to a healthy diet. A small handful of nuts most days of the week helps to provide important minerals like vitamin B6, copper, selenium, iron and zinc, which all helps support your immune system. 

3. Powerful Plant Protection

Phytonutrients are chemicals released from plants to help them stay healthy. We can reap the same benefits by eating a variety of plant foods. Phytochemicals support our immune system by activating immune cells, preventing chronic inflammation, and supporting gut health. Phytonutrient-rich foods  include colourful fruits and veggies, legumes, nuts, teas (herbal, green etc), whole grains, extra-virgin olive oil and also many herbs and spices. Try adding some coriander, turmeric, cumin, carrots, berries and spinach to your shopping basket. Or if you are struggling to find fresh veggies, another great option is frozen or tinned veggies.  

For more tips and articles on supporting your immune system visit our Immunity Hub.