Winter is coming… and with it an army of colds, flus and seasonal illnesses – so what can we do to prepare our own defences so we don’t get struck down?! While there are many factors that can influence our immune system – and whether we get sick or not – it’s empowering to know that the foods we choose to eat can have a profound effect on our immune system. Let’s take a look at the science behind plant-based diets and their impact on our immune health.
Meet Your Body’s Superhero: The Immune System
The main purpose of our immune system is to protect and guard our bodies from harmful organisms like bacteria and viruses that can make us sick. It is composed of many different cells, tissues, and organs that work in harmony together to fight off pathogens and neutralise harmful substances. It is one of the most intelligent and advanced systems in nature and can remember every single bacteria or virus that it has ever fought and defeated! When our immune system is functioning optimally, it can identify and eliminate potential threats before they cause illness. It also ensures our body responds properly to infection, for example when we get a fever it can be a sign that our immune system is working correctly and is acting to defend us from a microscopic invader!
Plants to the Rescue: How Vegan Diets Support Our Immune Health
So our immune system is amazing! But how exactly can the foods we eat impact our immune system? There’s many different ways, one of them is through the unique compounds found in whole plant foods.
Unleash the Power of Phytochemicals
Phytochemicals (plant chemicals) are natural compounds found in whole plant foods that can have profound health benefits. These substances play an important role in supporting our immune systems due to their anti-inflammatory properties. Some phytochemicals can even help us fight off pathogenic bacteria and viruses!
Nutrient-Dense Foods: Fueling Your Cellular Army
Plant-based diets are rich in antioxidants, vitamins, minerals, and other nutrients that are necessary for optimal cellular health and immune function. By eating a broad range of whole plant foods such as fruits, vegetables, legumes, nuts, seeds, and whole grains, we provide our bodies with the necessary building blocks to repair damaged cells and support the optimum functioning of our immune system.
Essential vitamins like vitamin C, found in citrus fruits and capsicums, boost the production of white blood cells. Vitamin E, found in avocados, nuts, seeds and olive oil, protects cell membranes from damage caused by free radicals. Zinc, found in beans, tofu, nuts and whole grains, plays an important role in wound healing and helps maintain the integrity of our skin – our body’s first line of defence against pathogens. By consuming a variety of nutrient-dense plant foods, we ensure that our immune system functions at its best to ward off potential infections.
Gut Health and Fibre: Cultivating a Thriving Microbiome
And now it’s time to discover the immune system’s headquarters! You may have heard of the importance of gut health and our microbiome. In our gut we have trillions of bacteria – more than we have human cells in our entire body! In our gut we don’t just have our incredible microbiome, it’s also home to up to 70% of our immune system! Having a healthy microbiome is essential for a well-functioning immune system as our microbes inform our immune system and regulate its functioning.
Do you know what’s incredibly important for a thriving and healthy microbiome? You guessed it – fibre. Plant-based diets are packed full of both soluble and insoluble fibres that give life to the incredible bacteria in our digestive system that support our immunity!
COVID-19 and Plant-Based Eaters: A Surprising Connection
And I can’t talk about immunity without discussing the elephant in the room… While no diet can guarantee COVID-19 immunity, a healthy immune system fueled by proper nutrition and lifestyle choices may reduce severe illness risks. As we’ve learned, plant-based diets, rich in nutrients and anti-inflammatory compounds, can support immune function and overall health.
A 2021 study of 592,571 participants^ found that people eating a healthy plant-based diet (high in things like fruits, vegetables and whole grains) had a 41% lower risk of developing severe COVID-19 compared to those who didn’t eat those healthy foods.
The lead researcher, Andrew Chan, a gastroenterologist and chief of the Epidemiology Unit at Massachusetts General Hospital, suggests that individuals can potentially reduce their risk of getting COVID-19 and other infections or experiencing complications by paying attention to their diet.
Further emphasising the importance of diet the researchers noted that nearly a third of COVID-19 cases in their study could have been prevented if more participants were eating a healthy plant-based diet – another reason to add some more plants to your plate!
There are many factors that influence the food that we eat, but if we are lucky enough to have the education and resources to eat well it’s empowering to know how much of an effect it can have! However, we need to also insist that our governments prioritise healthy diets and well-being through impactful policies because if we really want to save and improve lives we need systemic change. After all, it’s not just about numbers; it’s about real people with families and friends being affected by the lack of education, and our food environment of cheap, easily available processed foods – and hey, veggies sure aren’t getting any cheaper!
Let’s Change the World, One Bite at a Time
The power of plant-based diets in supporting our immune system is undeniable. By consuming a diverse range of whole plant foods, rich in essential nutrients, phytochemicals, and gut-enhancing fibre, we can provide our bodies with the tools they need to fight off infections and maintain optimal health. While no diet can offer complete immunity against illnesses like COVID-19, research indicates that a healthy plant-based diet may significantly reduce the risk of severe complications. As individuals and as a society, it’s crucial that we prioritise nutrition education and advocate for policies that promote accessibility to wholesome plant foods. After all, the key to a healthier future lies in nurturing not only our immune systems but also fostering an environment where everyone has the opportunity to thrive through nourishing dietary choices. So let’s embrace the power of plants and continue on our journey towards improved health and well-being for ourselves, our communities, the animals and the planet!
^Study referenced:
About the Author
Luke is a Nutritionist and Wellness Educator based in Auckland, New Zealand. With first-class honours from the Institute of Holistic Nutrition and postgraduate studies at leading universities, Luke combines cutting-edge nutritional science with yoga and psychology to offer a unique, holistic approach to health.
Founder of his own nutrition practice and a regular contributor to the Aotearoa Vegan & Plant-Based Living Magazine, Luke is passionate about empowering individuals to achieve optimal well-being.