Immunity
Immunity
Winter will soon be upon us, which often means an increase in colds and sniffles. What can be done to boost the immune system? The first recommendation would always be to eat a nutritious diet. The Mediterranean diet with plenty of fruit, vegetables, fish, lean meat, beans, nuts, wholegrains and olive oils are associated with good health and disease prevention. Other nutrition and lifestyle factors that can support immunity include the following. However, before taking any supplements check with a doctor first, as some supplements can interact with certain medications and overdosing can lead to a number of complications.
Vitamin D
Vitamin D plays an important role in many functions of the immune system and low levels have been linked to increased levels of infection. Studies have found that is can protect against respiratory tract infections. Interestingly, vitamin D was used unknowingly to help Tuberculosis patients before the invention of antibiotics. Patients were given cod liver oil and exposed to sunlight. It is recommended to supplement with vitamin D during the winter months, as there isn’t enough sunlight for the body to produce it. Food sources contain inadequate levels.
Zinc
Zinc is essential for the immune system. It is necessary for wound healing and helps to protect against invading bacteria and viruses. Food sources include red meat, poultry, seafood, beans, nuts, wholegrains and dairy. Too much zinc can reduce copper and iron absorption and decrease “good” HDL cholesterol levels. Zinc supplements can interfere with medicines such as some antibiotics, diuretics and some used to treat rheumatoid arthritis. Most people will get a sufficient amount from the diet. Those following a plant- based diet and people with digestive disorders may need to supplement, but should consult with a doctor first.
Vitamin C
Vitamin C is a powerful antioxidant and essential for immune cell function. Food sources include citrus fruits, tomatoes, potatoes, strawberries, green and red bell peppers, broccoli, Brussels sprouts and kiwifruit. Studies have found that vitamin C can protect against pneumonia and can decrease recovery time.
Vitamin A (retinol)
Vitamin A is anti-inflammatory and plays a significant role in the immune system. Food sources include eggs, cheese, oily fish, liver and dairy. The body can also convert the Beta carotenes (red orange pigment in fruit and vegetables) to retinol. Eat yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers and yellow fruit, such as mango, papaya and apricots. Pregnant women should avoid supplements and foods high in vitamin A like liver, as it can harm the unborn baby.
Probiotics
70% of the immune system is in the gut, so it makes sense to improve gut health. You can purchase probiotic supplements or try introducing fermented food into your diet, such as live yoghurt, kimchi, kombucha, kefir and tempeh.
Stress and sleep
Stress and a lack of sleep can impact the immune system. Try to reduce stress as much as possible and try to improve sleep quality.