The Best (And Worst) Foods For Immunity

Holistic Health
Nutrition & Animal Based Eating
The Best (And Worst) Foods For Immunity

When Autumn arrives, coughs, colds and viruses often do too. Whether you actually become ill through the colder months however, has more to do with your own wellbeing than the germs around you…
 
If your body and mind are well rested, full of nutrients and living in a balanced state, you’re way more likely to stay healthy through ‘cold and flu season’. If you’re stressed out, making poor food choices, or nutrient-depleted though, this makes you more susceptible to contracting an illness. Research shows that being nutrient-depleted can significantly weaken the immune system, making you more susceptible to illness, and making chronic conditions worse.
 
Micronutrient deficiencies lead to a decrease in immune cells, as well as a compromised immune response and weakened defence mechanisms. Put simply, we need optimal (not just ‘good enough’) levels of micronutrients such as vitamin A, C, and D, as well as zinc, copper, selenium and more to support immune function.

And When It Comes To What To Avoid?

 
Ultra-processed foods like sweets, white bread, fizzy drinks, and foods high in trans-fats such as margarine can all contribute to increased inflammation and a weaker immune system... and if you still have margarine in your fridge, it’s time to switch to grass fed butter, which is rich in anti-inflammatory omega 3s, CLA, vitamin K2 and vitamin A, all needed for immunity!

Our Immunity Essentials

 
As well as being high in vital nutrients for general wellbeing and vitality, we have three specific products to support your immunity through Autumn and Winter. They’re backed by science and rooted in traditional use over thousands of years, and we’ve also loved hearing how they’ve helped so many of you...

1.) Colostrum

Packed with immunoglobulins (IgA, IgG, IgM, IgD, IgE)  and macrophage stimulating factor, Colostrum is unparalleled in its ability to naturally support immune function. Colostrum is also particularly beneficial in preventing and supporting recovery from gastrointestinal infections such as norovirus, e-coli and parasitic infections. As an incredible gut-healing food, colostrum is high in growth factors which directly work to ‘heal and seal’ the stomach lining, and since 80% of the immune system is found in the gut, this makes colostrum one of the top immune-supporting supplements.
 
We’ve also heard from many of you how colostrum has helped with skin issues, energy and joint healing...

“I normally wouldn't feedback on products, but I wanted to share the incredible improvement in my eczema since taking the colostrum powder. I've suffered with eczema all my life and this has been the only dietary/lifestyle change I have made, so I feel I can only attribute the improvement to your product. I can't express how grateful and happy I am and what a change it has made to my life. After years of applying topical steroids, I am no longer using these horrible creams. So... THANK YOU”- I.H
 
Colostrum is best if...
 
-You have gut or digestive issues
-You experience frequent illness
-You’ve recently had a stomach bug
-You have skin issues like eczema or psoriasis


2.) Celtic Oysters

Oysters are the best food source of zinc, which is vital for immune function, metabolism, wound healing, taste, smell, gut health and hormonal health. Zinc from oysters supports immunity by regulating immune cell function, activating T cells and producing antibodies, which are all crucial for fighting off infections. Zinc is often promoted as an important supplement to take over Winter, however research shows synthetic zinc supplements can deplete copper levels (also needed for immunity and energy) by around 50% after just 28 days. Celtic oysters however, naturally contain zinc and copper in balanced amounts, supporting optimal mineral levels without depletion.
 
A final reason to include our Celtic Oysters in your Autumn and Winter routine?
 
They’re the world’s top anti-depressant animal-based food, so if you experience low mood levels (seasonal affective disorder aka the winter blues) as we shift into colder months, make sure to stock up.

“Since starting these capsules I’ve genuinely noticed a big improvement in overall energy levels and vitality! I feel physically more resilient, and zero afternoon slump. Would definitely recommend.” – Emma

Celtic oysters are best for you if...

- You want overall immune protection
- You lose your sense of taste or smell when you’re ill
- You’ve been supplementing with synthetic multivitamins (just use these instead)
- You also want to boost energy levels


3.) Functional Mushrooms  

Our mushroom products are a powerhouse of immune-supporting nutrient density. As a traditional immune-boosting food throughout the East, Cordyceps, Reishi and Lions Mane all hold very special benefits of their own, as well as being essential for immunity.

Cordyceps

For those particularly prone to respiratory issues, Cordyceps is known to support lung function and respiratory health, which can prevent illness during Autumn and Winter, and speed up recovery if you do become ill. Cordyceps’ polysaccharides also stimulate and activate immune cells to enhance phagocytosis – the process of engulfing and destroying germs.
 
Cordyceps is best for you if...
- You have asthma or other respiratory issues
- You have long covid
- You often get a chesty cough at this time of year
- You also want to balance blood sugar


Reishi
 
Known as the ‘mushroom of immortality’, the polysaccharides and triterpenes in Reishi support the body to up-regulate the production of immune boosting compounds whilst reducing inflammation.

This in turn can help to decrease the total load of stress, producing a calming effect and enhancing resilience. The beta-glucans within reishi boost white blood cell activity to fight off infection and disease, and we’ve heard from so many of you how reishi supports your sleep, which profoundly benefits the immune system:
 
“Half a tea spoon of this in my mint tea before bed helps me drift off smoothly and wake up feeling well rested and ready to get up.” – Jamie H.
 
Reishi is best for you if:
- You have inflammation
- You’re stressed or anxious
- You want to improve your sleep
- You also want to balance blood sugar


Lions Mane

This medicinal mushroom contains high levels of beta-glucans, which can help to up-regulate the body's immune system to fight off pathogens and clear out damaged cells. Lion's Mane also acts as a prebiotic, improving intestinal health, which in turn benefits immune health.

With powerful antioxidant and anti-inflammatory properties, Lions Mane reduces oxidative stress and is a powerful way to support that 80% of the immune system that resides in the gut.
 
“An exceptional product. The immediate benefits (gut health and support for immune system) appear to be real. The product is pleasant tasting and easy to take (tried mixing with coffee for example). Highly recommend this product.” – Michael R.
 
Lions Mane is best for you if:
- You have gut or digestive issues
- You want to improve your focus and mood


We hope what we've shared in this new series, alongside our Autumn Nutrient Guide, help to keep you and your family thriving, healthy and strong throughout Autumn and Winter. 
 
Stay tuned for part 2 of our immunity series, where we’ll share some of the most important lifestyle tips to support your immune health, as well as our favourite ways to use colostrum, oysters and mushrooms.
 
- The APE Team

Written by Emma Newlyn 

Emma is a health and nutrition coach who specialises in blending ancient wisdom and modern health techniques to help people feel well inside and out. Emma brings over 12 years of experience in the health industry to APE Nutrition, and specialises in answering your nutrition and supplement questions, and creating articles on many different areas of wellbeing.