Vitamin D is otherwise known as the “sunshine vitamin” because it’s produced in your skin in response to sunlight. Our bodies produce Vitamin D naturally when we are directly exposed to sunlight. We can also get it through certain foods and supplements to ensure adequate levels of the vitamin in our blood. When it comes to Vitamin D sources, think oily and fortified:

• Salmon
• Sardines
• Mackeral
• Cereals (fortified)
• Egg Yolks

Vitamin C

Vitamin C may help prevent infections or shorten their stay in the body. Vitamin C is often thought of as a natural cold remedy and features in many supplements promising to boost the immune system. Our bodies cannot produce or store Vitamin C. Therefore, it’s essential to consume it regularly in sufficient amounts. Sources of Vitamin C include:

• Broccoli
• Spinach
• Peppers
• Strawberries
• Potatoes

Vitamin A

Vitamin A is a great infection-fighter and comes in two forms: preformed in animal sources such as fish, meat and dairy or from plant sources i.e. carotenoids. It’s also involved in the production and function of white blood cells, which help trap and clear bacteria and other pathogens from your bloodstream. When it comes to carotenoids, think colourful:

• Sweet Potato
• Carrots
• Spinach
• Oily Fish
• Eggs

Zinc

Zinc is needed for the production of new immune system cells. It’s found primarily in animal foods but can be also found in some vegetarian foods. Because it is necessary for immune cell function and cell signalling, a deficiency can lead to a weaker immune response. Therefore, we should include foods into our diet that are rich in Zinc such as:

• Red Meat
• Poultry
• Shellfish
• Wholegrains
• Nuts
• Dark Chocolate

Iron

Iron is essential for both men and women. As well as supporting immune function, it helps reduce tiredness and fatigue, cognitive function and formation of red blood cells. It comes in different forms but our bodies can more easily absorb iron from animal sources, which is abundant in:

• Red Meat
• Turkey
• Spinach
• Beans
• Quinoa

In Short…

Our bodies need a variety of foods to provide vitamins and minerals to keep our immune systems strong. Unfortunately, it’s not as easy as eating an orange or popping a couple of Vitamin C pills and expecting an instant burst of Vitamin C to prevent a cold and to boost our immune systems.

A strong and healthy immune system requires a balanced healthy diet over time. With a few exceptions, it’s best to get your vitamins and minerals from your food rather than in pill form. Let us help you keep feed your immune system with high-quality delicious meals made from fresh and wholesome ingredients. Leave the hard part to us, while you simply enjoy.

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