The Link Between the Immune System and Healthy Fats

How to Boost Your Health Naturally

Over the years fats have been given a bad reputation. But, healthy fats play a crucial role in maintaining overall health. One of the most important functions they support is our immune system. 

The Immune System is your body’s defence system, so understanding the link between immune health and fats can be a game-changer, especially during cold and flu season or when our bodies need extra support.

How do healthy fats support immunity?

Healthy fats work in a variety of ways to support the immune system.

• Fats control inflammation. Omega-3s and monounsaturated fats - explained below,  help reduce inflammation. Since chronic inflammation can impair immune function, these fats are essential for keeping your body’s defences strong.

• Fats are necessary for maintaining the structure of cell membranes. This includes immune cells, which rely on healthy fats to function effectively.

• Fats enhance the absorption of vitamins A, D, E, and K, critical for immune health. For example, vitamin D is known to play a key role in activating immune cells and reducing the risk of infection.

• Fats provide a long-lasting source of energy, which is crucial when your immune system is working overtime to fight off an infection. During illness, your body’s energy demands increase and healthy fats provide a slow-burning fuel that can help sustain the immune response.

• Fats help you to feel satisfied for longer. An added benefit!

Healthy Fats are the Superstars of your immune system

Get rid of the idea that fat makes you fat. It doesn't. Fat is crucial for our brains, joints and immune systems. But what are the best fats to eat? 

Omega-3 Fatty Acids are found in fatty fish such as salmon, mackerel, and sardines, as well as in chia seeds, flaxseeds, and walnuts. Omega-3 fatty acids are known for their anti-inflammatory properties. These fats help to reduce chronic inflammation and improve the function of immune cells helping to fight off infections.

Monounsaturated fats are abundant in foods like avocados, olive oil, and nuts such as almonds and cashews. Monounsaturated fats are anti-inflammatory and contribute to the overall health of immune cells.

Medium-chain triglycerides (MCTs) are a type of fat found in coconut oil and palm oil. They are quickly absorbed by the body and used for energy, which means they can provide an immediate source of fuel for the immune system during periods of stress or illness. MCTs also have antimicrobial properties that can help combat harmful bacteria and viruses. Just don’t go crazy with MCT. They can increase LDL cholesterol. 

Saturated fats have been given an unfair label as unhealthy for many years. They tend to be animal fats but for vegetarians and vegans think, olive oil,  coconut oil, nuts, and tofu. 

Saturated fats are essential for building healthy cell membranes.  They are a fast and stable source of energy especially when your immune system is working hard. They are anti-inflammatory and help with the absorption of fat-soluble vitamins. 

Does it sound like all the fats are doing more or less the same thing - they are really. Fats aren’t exclusively saturated or non-saturated, apart from coconut oil which is mostly saturated fat.  Eat a varied diet, and don’t restrict one type of fat. But importantly don’t avoid healthy fat in your diet. 

So which fats should you be avoiding?

Be careful of unhealthy fats, which ramp up the amount of inflammatory omega-6 we eat.

Unhealthy fats drive inflammation in the body. And with inflammation comes pain and discomfort

If possible and I know it is hard - try and avoid;

• Vegetable oil

• Corn oil

• Rapeseed oil

• Soy oil

• Sunflower oil

• Safflower oil

• Grape seed oil

Healthy fats are a powerful ally for your immune system. If you’re interested in chatting with me about how to reduce inflammation, improve cholesterol and reduce brain fog then you can use this link to book a free discovery call 

https://l.bttr.to/SGT1k

Stay healthy!

Jackie xx

Here are two immune-boosting Recipes

Omega-3 Packed Avocado and Salmon Salad

Serves 1 

Ingredients:

• 2 cups mixed salad greens (spinach, kale, rocket)

• 1 ripe avocado, sliced

• 1 wild-caught salmon fillet (grilled or baked)

• 1 tablespoon chia seeds or flaxseeds (optional for extra omega-3 boost)

• 1 tablespoon extra virgin olive oil

• Juice of 1 lemon

• Salt and pepper to taste

• ¼ cup toasted walnuts

Instructions:

1. Grill or bake the salmon fillet until cooked through (about 10-15 minutes at 180°C).

2. In a large bowl, combine the mixed salad greens, sliced avocado, and toasted walnuts.

3. Once the salmon is cooked, flake it into bite-sized pieces and add to the salad.

4. Drizzle the salad with extra virgin olive oil and lemon juice, then sprinkle chia seeds or flaxseeds over the top.

5. Season with salt and pepper to taste, and give everything a light toss.

Creamy Avocado & Nut Pesto Pasta.  A Vegan healthy fat recipe

Serves 2-3

Ingredients:

• 1 ripe avocado, peeled and pitted

• 1/3 cup walnuts or pine nuts (for a high-fat twist, you could use macadamia nuts)

• 2 cups fresh basil leaves

• 1/4 cup olive oil

• 1 garlic clove, minced

• Juice of 1 lemon (about 2 tablespoons)

• Salt and pepper, to taste

• 8 oz whole grain or legume-based pasta

• Optional toppings: Hemp seeds, nutritional yeast, or chilli flakes

Instructions:

1. Cook the pasta according to package instructions. Drain and set aside.

2. In a blender or food processor, combine the avocado, nuts, basil leaves, olive oil, garlic, and lemon juice. Blend until smooth and creamy.

3. Season with salt and pepper to taste, and add a little water or extra olive oil if you prefer a thinner consistency.

4. Toss the pasta with the avocado pesto, coating evenly.

5. Serve warm or cold, topped with hemp seeds, nutritional yeast, or chilli flakes for extra flavour.

Because this recipe includes pasta, I’m giving the estimated Carb Content (Per Serving)

For a recipe serving 2-3 here’s the approximate carb content per serving (assuming it’s divided into 3 servings):

Whole Grain Pasta: Approximately 40–45g of carbs per serving

Legume-based Pasta (like chickpea or lentil): Around 30–35g of carbs per serving

Zucchini Noodles or Other Veggie Noodles: Very low carb (about 5-10g per serving)