The good the bad and the ugly of immunity nutrition 1260x542
11 Oct 2010

The good, the bad and the ugly of immunity nutrition

2 mins to read
Naturopath Jodi Van Dyk discusses the roles of immunity’s good guys and enemies.


Oranges, garlic and ginger - these are some of the foods our mind may conjure up when we are thinking about what to eat if we’re feeling run down. However, there are many other foods that can support your immune system, too.

Broccoli and beetroot – important vegetables

Beetroot is naturally rich in iron. Iron is vital for the process of phagocytosis, which destroys pathogens and foreign substances that invade the body. Iron also plays an important role in circulating oxygen through the body via the red blood cells.

Broccoli has recently to come to light for its health-promoting properties. It contains vitamin C, which is needed for immune response, and its also full of fibre. Carotenoids, which are important for the function of the thymus gland, are found in broccoli. The thymus gland is part of the immune system.

Magic mushrooms

Not all mushrooms are created equal. The general garden mushrooms, which you may use in a salad, are not widely researched for their immune-boosting properties.

Mushrooms traditionally used in Asian cooking, such as shiitake, maitake and reishi mushrooms, may help boost your immune defences. These mushrooms contain important components that have been shown to stimulate the immune system.

Try adding some of these more exotic mushrooms to your stir fries.

Ave an avocado

Not only do avocados taste great, but they are also top immune supporters. They contain vitamin E, a powerful antioxidant that assists in neutralising damage to the body. Avocados also contain an antioxidant called glutathione that can enhance a specific cell of the immune system - the “natural killer cell”. Avocados are also rich in omega-6 fatty acids that are great for cardiovascular health as well as healthy skin and nails.

Bursting blueberries

Blueberries are delicious and are bursting with antioxidants. These little powerhouses contain as many antioxidants as five servings of broccoli, apples or carrots. Antioxidants are great for preventing oxidative damage and keeping the immune system healthy. Blueberries are also anti-inflammatory and rich in tannins that may help with urinary tract infections. Try adding some blueberries to your morning cereal or smoothie. Yum!

Gorgeous green tea

Green tea is packed with antioxidant-rich polyphenols to protect the immune system. It has anti inflammatory properties which can be helpful during times of excess inflammation, such as allergies.

Sugar: the number 1 enemy for your immune system

Sugar has always been thought of as the bad guy when it comes to immunity. If you have a diet high in sugars, chances are you are not getting enough of the essential vitamins, minerals and whole foods your body needs to support its immune system. Sugar is calorie-dense and nutrient-poor, and that in itself is a recipe for disaster when it comes to providing the body what it needs. Try to steer clear of sugar when you are feeling run down or unwell, and as a general rule attempt to eat sugar in moderation.

The message I always put forward for immune health is to eat a healthy and varied whole food diet, containing adequate fruits and vegetables. Try to mix up your diet daily and include some of the above foods during the week for an added immune support!

Foods that may have a detrimental effect on the immune system:

  • Sugar
  • Alcohol
  • Processed foods
  • Saturated fats and trans-fatty acids

References available on request



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