An article in Nature, Your diet can change your immune system, reviews recent research on how what we eat interacts with the immune system. Some researchers observed that, in just two weeks, ketogenic or vegan diets changed the activity of certain immune cells in volunteers. This is an emerging field, but it reinforces a simple message: a varied, balanced diet matters.
Fibre and the gut
Fibre-rich foods – fruit, vegetables, wholegrains and pulses – feed the gut microbiota. UK guidelines recommend 30 g of fibre a day, yet most adults eat much less.
Mushrooms and chitin
Mushrooms naturally contain chitin and beta-glucans, both types of fibre found in their cell walls. Researchers such as Steven Van Dyken at Washington University are studying how chitin interacts with the body – an interesting area of basic research.
The Mediterranean diet
The Mediterranean diet is one of the most studied eating patterns. It is based on fruit, vegetables, wholegrains, olive oil, nuts, oily fish and fermented dairy, and limits red and processed meat, sugars and less healthy fats.
Nutrients that contribute to the normal function of the immune system
- Vitamin C – citrus fruit, kiwi, peppers, broccoli.
- Vitamin D – oily fish, eggs and fortified foods; in the UK, consider a supplement from October to March.
- Vitamin A – eggs, dairy, carrots, leafy greens.
- Vitamins B6, B12 and folate – wholegrains, pulses, eggs, dairy, meat and fish.
- Zinc and selenium – meat, seafood, nuts, seeds and wholegrains.
Our formulas
Hifas-Lentinan, Dr. Immune Five (for children aged 3+) and Mico-Vir+ combine functional mushrooms with vitamin C, which contributes to the normal function of the immune system; Dr. Immune Five also contains vitamin D.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.