As we get older, our immune systems undergo changes that can make them less effective at fighting off infection. There are many factors that influence how effective our immune systems are, from genetics and hormones to diet and exercise.
While we aren’t in control of all of them, it’s important to do what you can in relation to the areas you can control, such as diet and exercise.
In the last decade, more and more foods have been labelled as “immune boosting” or “superfoods”. It is certainly true that some foods, including some vegetables and fruits you may overlook, can provide your body with much-needed nutrients to support a healthy immune system.
However, it’s important to note that any new foods you introduce to your meals need to be part of a balanced diet.
This means ensuring that your diet is made up of at least five different fruits and vegetables each day, as well as including protein, dairy (or a dairy substitute) and fibre to keep you as healthy as possible.
If you or your loved one has live in care in Southend, or wherever you’re based, your carer will make sure that you receive nutritious meals throughout the day.
Why focus on immunity in spring?
With the weather beginning to warm up and spring starting to come into bloom across the UK, there is no better time to focus on improving your diet and using what you’re eating and drinking to support your immune system.
As the sun comes out, more people venture out of their homes. This means that when your loved one is out and about, they are more likely to encounter people who could be carrying germs.
While winter is typically considered flu season in the UK, there can still be some nasty bugs lingering after the coldest months have passed, so it is sensible to encourage your loved one to do what they can to protect themselves and give their immune system a boost.
Spring is also a great time of year to focus on buying fresh produce, as this is when our harvest season starts in earnest.
What seasonal spring foods are good for the immune system?
As we move out of March and into April and May, you’ll discover there are various items of seasonal produce in the UK that can help support a healthy immune system. We’ve rounded up some of the best here and explain why they’re good for you.
Some of the most important nutrients for your immune system are vitamins A, B6, B12, C and D, along with folate, iron, selenium and zinc. As you’ll see, many of the foods we mention here contain several of these nutrients.
- Kale and spinach (leafy greens)
Kale has increased in popularity in recent years and offers a more flavoursome alternative to spinach. One of the reasons why kale has found its way onto more dinner tables is that it is a source of a wide range of vitamins.
In fact, a serving of kale provides vitamins A, B6, C and K, as well as folates, fibre, manganese and carotenoids lutein. While not necessarily immune boosting, carotenoids lutein is essential for your eye health.
Spinach also contains carotenoids and is known to be dense in antioxidants, as well as being a source of vitamins A, B3 and C and, of course, iron.
We also think that one of the best parts about including spinach in your meals is that it has a higher mineral content if it’s not cooked or only lightly cooked. That means it’s easy to add to your plate without much prep!
- Purple sprouting broccoli
Another superfood is broccoli, which contains vitamins A and C, as well as carotenoids, iron, fibre and various antioxidants. All of these elements help boost your immune system as we move into spring.
As with spinach, purple sprouting broccoli (and indeed any broccoli) will contain the most nutrients when it is only lightly cooked. Pan frying or steaming are excellent ways to cook broccoli, while it is also a good addition to dishes like curries.
- Rhubarb
Rhubarb is an unsung hero of the British fruit and vegetable patch. Its stalks are rich in vitamins, antioxidants and minerals, which is why it’s worth adding to your diet as it comes into season in mid-late spring and into summer.
What’s more, rhubarb has antibacterial properties and can help to regulate your gastro-intestinal function, all of which contributes to you staying healthier for longer.
There are lots of ways to incorporate rhubarb into your meals, whether in desserts like crumble or even in the form of jam.
- Asparagus
This is perhaps an underrated spring vegetable in the UK. While countries like Germany celebrate asparagus season by not only including it on menus but making it the star of the show, in the UK it seems to fly under the radar.
But asparagus is a great addition to your plate because it is easy to cook and has a host of immune-boosting benefits. For instance, it is high in vitamins A, C, E and K, as well as containing folates and potassium.
It is also high in glutathione, which is an antioxidant that supports healthy liver function and enables the body to recycle vitamins C and E, among other properties.
- New potatoes
Arriving in late April, new potatoes are a brilliant addition to your plate and one you may not consider supportive of your immune system – but the reality is new potatoes contain many beneficial nutrients.
Vitamin B6 and folate are among the nutrients you’ll find in new potatoes, as well as vitamin B1. The key to ensuring potatoes are a healthy part of your diet is not adding too much fat (like butter) when you serve them.
Boiled new potatoes mixed with fresh herbs or even asparagus stalks can be an excellent side dish to go with your meat or fish of choice.
As you can see, there are many ingredients you can include in your meals as we move into spring that will not only be fresh, but also incredibly beneficial for your immune system and overall health.
