Boost Winter Immunity With Beta-Glucan Rich Foods
As winter approaches, supporting your immune system needs to be a top priority. You’ve all heard by now that ‘Food is your (best) medicine’ and beta-glucan-rich foods should feature at the top your immune-boosting list for the winter. β-glucans are the glucose polymers present in the cells walls of yeast, fungi and cereals. Therefore β-glucans are unique fibres found in specific foods that activate immune cells, helping your body defend against infections. They can easily be incorporated into your day-to-day diet, and I would encourage you to consume more than one of the following foods every day. Here’s a comforting β–glucans-rich recipe for miso soup you will love this winter!
- Oats
Oats are an easy and affordable source of β–glucans, particularly β-1,3/1,4-glucan. Starting your day with porridge or overnight oats gives you a daily immune boost, with research showing oats can reduce the duration of colds and flus.1 - Barley
This whole grain is loaded with β–glucans that activate white blood cells, your body’s infection-fighting defenders. Add barley to soups or casseroles for a warming, immune-supportive meal. - Shiitake Mushrooms-3
Mushrooms like shiitake and reishi are excellent for immune health due to their β-1,3/1,6-glucans. Studies indicate that mushroom beta-glucans stimulate immune cells, boosting resistance to colds and have an anti-inflammatory effect on cells. Use them in stir-fries or broths. - Seaweed
Seaweeds are not so popular in Western diets, but their benefits, from high β-glucans to high levels of magnesium and calcium, makes them an important addition to your winter recipes. Varieties such as wakame and spirulina are great sources of β–glucans. Why not try adding seaweed to soups or salads for a nutritious, immune-enhancing boost? or add a shake with a teaspoon (or 2) of spirulina powder to have after a workout – for muscle recovery. - Baker’s and Nutritional Yeast
Yeasts like saccharomyces cerevisiae contain β–glucans known to modulate immune response. Sprinkle nutritional yeast over salads or steamed vegetables or soups, for a subtle, cheesy flavour and immune benefits. - Whole-Grain Rye
Wholegrain rye is packed with β–glucans and makes for a nutritious winter bread. It also promotes gut health, which is vital for immunity, as a balanced gut microbiome supports immune function. - Beans and Lentils
Although lower in β–glucans, beans and lentils offer gut-friendly fibre that indirectly supports immunity by promoting beneficial bacteria. Use them in stews and soups for a comforting, health-boosting dish.
Adding these foods to your diet is a simple and tasty way to prepare your immune system for the cold months ahead. Try incorporating more than one into your daily routine and stay resilient this winter!
_____________________
Akramiene D, Kondrotas A, Didziapetriene J, Kevelaitis E. Effects of beta-glucans on the immune system. Medicina (Kaunas). 2007;43(8):597-606. PMID: 17895634.
Jayachandran M, Chen J, Chung SSM, Xu B. A critical review on the impacts of β-glucans on gut microbiota and human health. J Nutr Biochem. 2018 Nov;61:101-110. doi: 10.1016/j.jnutbio.2018.06.010. Epub 2018 Aug 10. PMID: 30196242.
Cerletti C, Esposito S, Iacoviello L. Edible Mushrooms and Beta-Glucans: Impact on Human Health. Nutrients. 2021 Jun 25;13(7):2195. doi: 10.3390/nu13072195. PMID: 34202377; PMCID: PMC8308413.
Image: pexels-iriser-1249884