As people age, their immune systems undergo natural changes, becoming slower to respond and less efficient at fighting off infections. However, bolstering immune health in older adults isn’t about chasing quick fixes – it’s about consistent, thoughtful nutrition. This article explains how older Australians can support their immune systems with everyday food choices.
Why Immunity Declines With Age
The ageing process, known as immunosenescence, leads to reduced immune cell production, slower infection responses, and increased inflammation. While aging is inevitable, diet can mitigate these effects by providing the body with the necessary tools to defend itself.
The Building Blocks of Immune Support
A well-rounded diet is essential, but certain nutrients are particularly crucial. Here’s a breakdown of key nutrients and the best food sources:
Protein : The foundation of immune strength. Antibodies and immune cells require protein for production. Older adults often struggle with adequate intake due to appetite loss or chewing difficulties.
– Best sources : Lean meats, oily fish (salmon, sardines), eggs, Greek yogurt, legumes, tofu.
– Spreading protein evenly across meals can be more effective than large single servings.
Vitamin C : Supports white blood cell function and acts as an antioxidant.
– Rich sources : Oranges, kiwi fruit, strawberries, capsicum, broccoli, tomatoes.
– Don’t overlook vegetables – many contain as much or more vitamin C than citrus fruits.
Vitamin D : Regulates immune response. Deficiency is surprisingly common in Australia, even with abundant sunshine, especially for those with limited outdoor time.
– Sources : Safe sun exposure, oily fish, fortified dairy and plant-based milks.
– Supplementation may be recommended by a healthcare professional, particularly in winter.
Zinc : Essential for immune cell development. Even mild deficiency impairs response.
– Zinc-rich foods : Lean red meat, pumpkin seeds, chickpeas, cashews, wholegrains.
– Absorption efficiency declines with age, making consistent intake vital.
Antioxidants : Fight chronic inflammation, which weakens immune resilience.
– Sources : Berries (blueberries, raspberries), leafy greens (spinach, kale), sweet potato, carrots, green tea.
– A colourful plate indicates diverse protective compounds.
Gut Health: The Immune System’s Core
Around 70% of the immune system resides in the gut. A healthy microbiome supports immune regulation and reduces inflammation.
– Support gut health with : Yogurt (live cultures), kefir, sauerkraut, kimchi, fibre-rich foods (oats, legumes, vegetables).
– Prebiotic fibre feeds beneficial bacteria; probiotics introduce helpful strains.
The Often-Missed Factor: Hydration
Dehydration compromises immunity. Older adults may have a reduced thirst response, making conscious intake essential.
– Encourage : Water, herbal teas, broths, hydrating fruits (watermelon, oranges).
– Even mild dehydration affects energy, cognition, and resilience.
Practical Strategies for Support
Immune health is a long-term investment. Simple strategies include:
– Prioritizing balanced meals with protein, vegetables, and healthy fats.
– Including at least one fruit serving daily.
– Choosing wholegrains over refined carbohydrates.
– Encouraging safe sun exposure.
– Planning meals to avoid skipped meals.
– Opting for texture-modified, nutrient-dense meals when needed.
Beyond Nutrients: The Bigger Picture
Immune health isn’t just about food; it’s about consistency, nourishment, rest, physical activity, and social connection. Meals should be both functional and enjoyable, preserving dignity and flavour.
By focusing on these key areas, older Australians can support their immune systems naturally and sustainably, one meal at a time.
