In this article, Dr. Jenna Macciochi, an experienced immunologist and expert in the connection between nutrition and immune health, explores the powerful role of hemp and flaxseeds for a stronger immune system. Dr. Jenna is a Senior Lecturer in Immunology at the University of Sussex, where she integrates academic knowledge with practical health strategies. Through her expertise, she highlights how incorporating nutrient-dense seeds like hemp and flax into your daily diet can offer natural immune support, especially as we approach the colder months when our immune systems face added challenges.
As winter approaches and seasonal germs become more prevalent, supporting our immune system becomes even more important. One of the simplest and most effective ways to enhance immunity is through the foods we eat each day. While many of us turn to ‘immune boosting’ supplements, the truth is that incorporating nutrient-dense, immune-nourishing foods into our everyday diet is a simpler way to and more effective way to stay immune resilient throughout the colder months.
Gut health is immune health
Incorporating immune-supportive foods into your diet is not only about getting the right vitamins and minerals—it’s about nourishing your gut, the true hub of immune health. The foundation of a strong immune system lies in the gut, where approximately 70% of our immune cells are found. These immune cells interact with the gut’s complex microbiome, regulating responses that keep the immune system functioning well. Supporting this relationship is key, and a diet rich in plant fibre, healthy fats, and protein nourishes and supports your ecosystem of beneficial gut bacteria, which in turn promote overall immune health.
Forgotten fibre: a nutritional powerhouse for our immune system
In today’s world, where processed foods often dominate our diets, fibre is the forgotten hero. Yet, it’s a critical component for both gut health and immune function. Fibre not only feeds the beneficial bacteria in our gut but also promotes the production of short-chain fatty acids (SCFAs), which help strengthen the gut lining and regulate inflammation—a key factor in maintaining a healthy immune response (1). These SCFA also help calibrate our immune responses throughout the body, ensuring we can respond effectively to any seasonal germs we may encounter.
Despite its importance, many of us are falling short of the recommended daily fibre intake. In the UK, the average person consumes around 18g of fibre per day, far below the recommended 30g (2). This fibre gap could be contributing to the rise in immune-related issues and gut health problems.
Hemp and flaxseeds are two nutritional powerhouses that can help bridge this gap. These seeds are particularly rich in fibre, making them ideal for supporting gut health. For example, flaxseeds provide around 27g of fibre per 100g, while hemp seeds contain approximately 4g per 100g, making them great for gut health and, by extension, immune resilience. Linwoods’ range of high-quality products makes it easy to incorporate these seeds into your daily routine, helping you stay resilient through the colder months.
Hemp and Flaxseeds: Nutrient-Rich, Immune-Supporting Foods
Both hemp and flaxseeds are also conveniently packed with additional nutrients that directly contribute to immune health. Linwoods Flaxseed, combined with biocultures and Vitamin D, are a plant-based source of protein and magnesium, two key nutrients for immune function. Protein plays a role in the production of antibodies and other immune cells, while magnesium is crucial for maintaining immune cell activity and reducing inflammation.
Additionally, flax seeds are a rich source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid critical to our immune cell function and known for its anti-inflammatory properties (3). This blend is also high in Vitamin D, an essential nutrient for proper immune function, providing 100% of the recommended intake. This is particularly true during the winter months when sunlight exposure is limited.
Linwoods Milled Hemp is another plant-based powerhouse, offering a rich source of protein, along with zinc and iron—both important for the normal functioning of the immune system. The cold milling process ensures that all the beneficial nutrients in the flax and hemp seeds are preserved to improve absorption.
Incorporating Linwoods Milled Hemp, Flaxseed, and Flaxseed with Vitamin D into your daily diet is simple. Add a tablespoon to your breakfast smoothie, mix it into porridge, or sprinkle it over your favourite dishes. These versatile seeds make it easy to reap the immune-boosting benefits of hemp and flax daily.
References
- Wang LY, He LH, Xu LJ, Li SB. Short-chain fatty acids: bridges between diet, gut microbiota, and health. J Gastroenterol Hepatol. 2024 Sep;39(9):1728-1736. doi: 10.1111/jgh.16619. Epub 2024 May 23. PMID: 38780349.
- [6] Public Health England (2019) National Diet and Nutrition Survey [online] Available at: https://assets.publishing.
service.gov.uk/government/ uploads/system/uploads/ attachment_data/file/943114/ NDNS_UK_Y9-11_report.pdf - Field CJ, Johnson IR, Schley PD. Nutrients and their role in host resistance to infection. J Leukoc Biol. 2002 Jan;71(1):16-32. PMID: 11781377.