Food & Your Family’s Immune Health: What Every Mum Needs to Know
As mums, we want just want to keep everyone happy and well. 2020 has made that far more challenging.
So, when it comes to our health and our immune system, what’s food got to do with it? Can what we eat help to protect us from illness? Our immune system is astonishing and complex. One of its jobs is fighting off viruses. This year, you’re likely to have been bombarded by information about ‘immune-boosting’ supplements or ways to protect yourself from coronavirus. Researchers have been feverishly busy in 2020, trying to establish whether what we eat might affect how well our immune system works in response to COVID-19. In June, the UK Scientific Advisory Committee on Nutrition (SACN) began to evaluate high-quality evidence relating to nutrition, the immune system and COVID-19. Various single nutrients were highlighted but the overall advice was to have a ‘healthy, balanced diet’.
What should I feed my family?
We all want to protect our loved ones. Eating well is integral to supporting good immune health. So, when you're thinking about what foods to put on everyone's plate - what's most important? When you’re thinking about lunch or dinner for example, you want to aim for some protein (pulses, fish, meat or eggs), some leafy greens or salad, some complex carbohydrate in the form of wholegrains like whole wheat pasta, or brown bread or brown rice (rather than refined, white equivalents), and some healthy fats (olive oil dressing, nuts, seeds, eggs, or oily fish). Getting this balance of nutrients that the body needs in relatively large amounts each day (known as macronutrients) means you’ll also be getting fibre, plus sources of micronutrients too, including vitamins A, B6, B12, folate, selenium and zinc – all which help to produce immune cells.
Should you be taking supplements?
I’m often asked this. Supplements can be extremely useful in the short term to address nutritional deficiencies, but please take them in consultation with a nutrition professional. Taken incorrectly, they can cause other imbalances. Many also interact with prescribed medications. One exception to this advice is vitamin D. Recent research shows that vitamin D status appears to be particularly important when it comes to COVID-19. Currently, government advice is that everyone including children aged 5 and up should take 400ius (10mcg) a day, through the autumn and winter. Your individual needs may be greater, but please do not take high doses of vitamin D without professional advice or test your vitamin D levels every 3 months.
Don’t JUST eat your greens
To support your immune health, eat more fruit and vegetables and the more variety the better. Every colour means different phytochemicals and the more of these fabulous plant chemicals we get, the better. It is far preferable to get your vitamin C from the rainbow colours of red peppers, blackberries, oranges, kiwis and watermelon, for example, then from popping a supplement. There’s also key vitamins A, E, D, K – all found in fruit and veg. Think about how you might up your daily intake. Start the day with a smoothie, perhaps. Add a small salad on the side of your lunch, munch on a piece of fruit mid-afternoon and add some extra veggies to whatever you have for your evening meal and you could soon be chalking up 8 portions in a day. Always aim for 5 portions as a minimum. When you’re shopping, look to add a range of colours to your basket. Frozen fruit and vegetables are a great option. If you’re buying tinned fruit, avoid those with added sugar.
Winter Health
Instead of reaching for supplements, think about what’s on your plate. Aim to get a portion of macros into everyone, throw in some colourful fruit and vegetables, and you’re doing a great job. Of course, good health goes beyond just what we eat. Getting enough good quality sleep and making regular exercise part of our lifestyle is also integral to a healthy immune system, but there is no question that a balanced diet is a positive and protective choice. Crowding out high-fat, high-sugar junk food with unprocessed, wholefoods is a sensible approach when it comes supporting our immune health.
If you want to work with me to support your family's health, or to help YOU achieve your health goals as a tired mum, and keep yourself healthy this winter, get in touch. I offer free 20-minute Discovery calls - head to Book Now on my Homepage to book yours.