Feeding Your Immune System
by Annie O'Brien | 22nd Oct 2020
Feeding Your Immune System
We all know that avoiding getting the sniffles or tummy bugs in winter is always a task. But, in the midst of a global pandemic keeping your immunity and defense system in tip-top shape is a necessity. In short, the body’s immune system relies on micronutrients to keep ticking with Vitamin A, C, D, E, Zinc, Selenium, Iron and Protein being absolutely critical for feeding your immune system.
In addition, if you do have a poor immune system or chronic condition your immune system may be improved by restoring these important micronutrients to improve your body’s resistance to infection. So, as a team of expert nutritionists, we recommend diet is always the first port of call. These micronutrients should be obtained from food and when this is not possible supplements may be considered.
Vitamins – Feeding Your Immune System
- Vitamin A: This helps strengthen the immune system. Colourful fruit and vegetables which are high in carotenoids such as carrots, sweet potato, broccoli and spinach.
- Vitamin C: This one we all know is important for our immunity – it helps increase the production of white blood cells that prevent infection. These are found in citrus fruits such as oranges, apples, etc. and red bell peppers, spinach and Brussel sprouts.
- Vitamin D: This regulates the body’s immune system and boosts its natural defences. It is found in oily fish such as salmon and mackerel, eggs and fortified foods. Due to the serious lack of sunshine in Ireland, a huge proportion of us are Vitamin D deficient. Therefore, being more conscious of consuming these types of foods can help prevent any Vitamin D deficiencies.
- Vitamin E: Another antioxidant that helps fight infection and regulate immune functions. Sources include seeds such as sunflower, flax and linseed, dark green veg, avocados and nuts such as almonds.
Minerals – Feeding Your Immune System
- Zinc: This guy is crucial for feeding your immune system. It helps control inflammation and improve immune functioning. For example, red meat, poultry, shellfish, legumes, seeds and dairy are all great sources of this magic mineral.
- Selenium: Likewise, Selenium is another antioxidant that helps lower oxidative stress in the body. In addition, it also reduces inflammation and improves immune function. For instance, oysters, fish such as halibut and tuna, brazil nuts and sesame seeds are all great sources of Selenium.
Two P’s for Feeding Your Immune System
- Protein: In short, protein is the building block of antibodies, which help fight any infections. As a result, these should be served at every meal/snack time like animal sources of chicken, turkey or fish or plant based alternatives such as chickpeas and lentils.
- Probiotics/Prebiotics: A healthy gut has been linked with improving immunity by aiding in the production of healthy bacteria. For example, probiotics are contained in yogurt, fermented veg such as sauerkraut and kefir. In addition, prebiotics are found in garlic, onion, bananas and green vegetables.