It is a shame that we aren’t taught more about the immune system at school, or at some stage during our educational life. There is no doubt that the immune system is the most important factor in our bodies in fighting off disease, inflammation and stress – all of which can lead to life-threatening illnesses or lifelong pain.

Allergic reactions are commonly thought of as misguided or overactive responses of the immune system. However, they could be due to a lack of function of key immune cells, so they can actually be thought of as resulting from immune deficiency rather than immune excess.

Most people think of immunity as if the immune system were a radio, with the main control over its output being the volume dial: louder or softer, stronger or weaker. However, the immune system is much more like an orchestra. There are many sections, and the output from each section must be synchronised with the output from every other section. When you want more from the string section, you have to tone down the horn section or the strings will be drowned out.

Organising the synchronicity of the immune responses is the job of a group of white blood cells called lymphocytes. They are the conductors of the body’s immune system orchestra. For people with allergies, one particular type of lymphocyte seems to be the weak link. These are the regulatory T cells (or Tregs), which limit inflammation by turning off unwanted immune responses.

Numerous studies have shown that, in people with allergies, the T cells are not functioning properly. This leads to the unwanted immune responses that are the hallmark of an allergy.

Scientists in Norway studied immune responses in children with an allergy to cow’s milk, who outgrew their allergy. They were compared to the responses of children who remained allergic to milk (J. Exp. Med., 2004). All the children in the study followed a totally dairy-free diet for an average of six months. Their prior symptoms, which included diarrhoea, vomiting and eczema, cleared quickly. Milk was reintroduced into their diets slowly and cautiously, building up to four ounces each day. About half the children no longer showed any adverse reaction to milk, but the other half experienced a return of the symptoms and the milk had to be stopped. A week later, all the children’s blood was tested.

There is no doubt that the immune system is the most important factor in our bodies in fighting off diseases

The major immune difference between the two groups was that the children who had outgrown their allergy had a higher level of T cells in their blood. Further testing demonstrated that the T cells were responsible for preventing the allergic response.

Science teaches us that T cells love vitamins and phytonutrients from fruit and vegetables. When T cells are working well, they help us overcome allergies. So the goal of an immune balance diet is to help feel the T cells and support their function. Following the diet for six to 12 months can lead to a gradual subsiding of allergies.

Dietary factors found to enhance T cells include folates from food, vitamin A and various plant-derived nutrients called flavonoids, especially one found in tea (Nutrients, 2013). Some flavonoids also inhibit the activity of cells that cause inflammation, so they can knock out allergies.

Let’s look at immune supporting foods, those that can balance immunity. Start off with nine servings of brightly coloured vegetables and fruits per day. Chose the foods that are rich in natural folates, vitamin A and fibre.

Excellent source of folates (in decreasing order of folate micrograms

• Lentils, black-eyed peas, pinto beans, spinach, asparagus, black beans, kidney beans, beetroot, split peas, papaya, green peas, Brussels sprouts, broccoli, avocado, cauliflower, green beans, strawberries, oranges, grapefruit.

Excellent food sources of vitamin A:

• Sweet potato, spinach, carrots, cantaloupe, sweet red pepper, mango, black-eyed peas, broccoli.

Folates from food are needed for cell growth and repair, immune function and brain function. Their deficiency can cause anaemia, fatigue, depression, cognitive disturbances and immune impairment. Brightly coloured vegetables and fruit are also rich sources of flavonoids.

There is also an immune balance smoothie. Velvety, creamy and delicious, this smoothie packs a huge amount of nutrients in one easy-to-sip drink. It includes:

1 cup strawberries, 1 medium avocado (peeled, pit removed), 1 cup chopped arugula (or baby salad rocket), half a head of romaine lettuce chopped (six leaves), two tablespoons ground chia seeds, 1 cup green tea, brewed for five minutes, added hot, 1 medium banana, if desired.

Place the fruit in the blender and layer the vegetables on top. Add the chia seeds, pour in the green tea and blend until the mixture is velvety smooth. If refrigerated after blending, the smoothie will become thicker and creamier. Chia seeds are an excellent source of fibre and omega-3 fats.

Obviously, only include foods that do not cause an allergic reaction.

There are many other ideas for immune balance, including an immune balance soup, which I will write about next week.

kathryn@maltanet.net