IT’S ALL ABOUT THE PLANTS

HIGHER fruit and veg consumption is scientifically shown to give us better protection against infections. Although the minimum daily requirement in the UK is at least five portions a day, I believe we should consume at least eight portions per day. Aiming to eat 30 different plants per week will help you meet the recommended minimum fibre daily intake of 30g. But it’s not just about fibre: the higher the number of plant-based foods (including herbs, spices and legumes) you eat, the more diverse your gut bugs will typically be, each with different skills to train and maintain your immune system.

Power up with vitamin P

VITAMIN P refers to a specific group of plant compounds called flavonoids. These nutrients not only fight free radicals (damaging molecules which can be produced as a result of inflammation and can damage our tissues), but also induce our own protection mechanism against inflammation, enhancing immune resilience.

Vitamin P is what gives fruit and vegetables their colour and is found in olive oil, berries, onions, kale, grapes, tomatoes, red wine and teas, fresh herbs, citrus fruit and soya beans. The simplest way to add vitamin P to your plate is to add plants to each meal, think about colour and aim to eat a rainbow of diversity where possible.

Leafy greens

AIM for at least one portion per day of dark-green vegetables — such as kale, chard, spinach, rocket, Brussels sprouts and sprouting broccoli.

Leafy greens provide a variety of beneficial nutrients, including vitamin A, magnesium and folate, an important nutrient in supporting methylation (which helps repair DNA and keep the immune system healthy).

They also carry many phytonutrients and chlorophyll, which has been shown to reduce oxidative stress and stimulate production of new immune cells from the bone marrow. They are also packed with nitrates, which are converted to nitric oxide in the body, which is antimicrobial and is being explored as a treatment in Covid-19. array of properties including antiviral effects, antioxidant and anti-inflammatory power to nourish and support your immune system.

Stock up on sulphur

SULPHUR is an essential mineral that the body cannot make on its own. It assists in numerous processes involved in protecting your body. You’ll find it in garlic, leeks and onions, cruciferous veg such as cabbage and cauliflower, as well as eggs, dairy, legumes, nuts and seeds.

Plants are abundant sources of sulphur-containing compounds known as glucosinolates which are converted in the body to isothiocyanates, which are instrumental in optimising immune function.

Another good reason to eat these sulphur-rich vegetables is that they are a source of a compound called indole-3carbinol that is important for a fully functioning immune system.

These compounds are also particularly enriched in the sprout during the germination process, making sprouted seeds a great way to enjoy the benefits.

Mushroom magic

MY CONUTRIENTS are the fungi and yeast versions of plant phytonutrients. They have an

Love your bitter greens

NUMEROUS studies show bitter foods such as radicchio, endive, dark leafy greens such as kale and collards, ginger, aniseed, fennel and citrus peel are particularly good for our immunity.

The bitterness comes from the phytonutrients which form part of the plant’s defence (to discourage insects from eating them). But when we eat them, they make important contributions to our health through their digestion-enhancing properties, helping to control appetite and blood sugar.

They also have an especially profound influence on the immune system. Bitter taste receptors aren’t just on our tongues.

They are more or less all over the body, even in immune cells, where they play an essential role in our immune defence by responding to bitter molecules released by germs.

People who are genetically more sensitive to bitter tastes have been shown to be more likely to live longer and are better able to mount a strong immune response to oral and upperrespiratory infections.