Nutrients which Support your Immune System & How to Get Them

It’s that time of year again…

Coughs and colds are being passed around at a rapid speed, and everyone’s doing all they can to avoid the winter bug.

Luckily, there is a lot we can do to help our immune systems to do their jobs effectively and protect our health – particularly in relation to nutrition.

So, which nutrients support our immune systems – and how can we get them? Here are my top five picks…

Vitamin A supports our immune systems in a number of ways.

Firstly, it supports the health of our skin – our bodies’ largest organ and first line of defence. Secondly, it helps to maintain integrity of our mucous membranes (found in our eyes and digestive, respiratory and urinary tracts). Here, mucous traps pathogens so that our antibodies can attack them. Finally, vitamin A supports the production of T cells – specialised immune cells which help to regulate the immune response.  

Foods rich in vitamin A include egg yolks, liver, salmon and mackerel. Yellow and orange fruit and vegetables (such as pumpkin, sweet potato, carrots, butternut squash, papaya and apricots) are also great additions to our diets, as they are rich beta-carotene, which our bodies convert into vitamin A.

A diet rich in B vitamins (such as B6, B12 and folate) is essential if we want our immune systems to function optimally.

These B vitamins help us to produce white blood cells, red blood cells and antibodies – all key components to a healthy immune system. In addition to this, B vitamins support the production of energy in the body – thereby ensuring that our immune cells have

the fuel they need to function effectively.  

Foods rich in B vitamins include: poultry, fish, peanuts, oats and bananas (B6); kale, cabbage, spinach, broccoli, brussels sprouts, peas and chickpeas (folate); and meat, fish, eggs and dairy (B12).  

Research suggests that adequate vitamin C consumption may reduce the duration of a cold, making it a very popular immune-supporting nutrient! But how does vitamin C have this beneficial effect?

Firstly, vitamin C is a powerful antioxidant which reduces cellular damage in the body. In turn, this supports the growth and activity of our immune cells. Vitamin C also helps to modulate our immune system and inflammatory response more generally, being involved in processes such as the proliferation of white blood cells. Finally, vitamin C can support wound healing and tissue repair, owing to its important role in the production of collagen.

Foods rich in vitamin C include citrus fruits, red or green peppers, broccoli, tomatoes, potatoes and strawberries.

Vitamin D helps to regulate our immune response and ensure an adequate balance of immune cells in the body.

Whilst it is possible to get some vitamin D via our diets (from foods such as oily fish, egg yolks, mushrooms and fortified products), our bodies prefers to produce vitamin D using sunlight. Therefore, the NHS recommends that most people take a vitamin D supplement during the darker months. See more on the NHS’s vitamin D supplementation recommendations here.

Similarly to B vitamins, zinc also promotes the development of a variety of immune cells. It also supports the function of the immune system, owing to its antioxidant and anti-inflammatory properties.

Sources of zinc include meat, shellfish, dairy, legumes, seeds and wholegrains.

So, whilst there is no one ‘magic food’ when it comes to supporting our immune systems, by including a diversity of nutrient-rich, minimally processed wholefoods in our diets, we will be in a strong position to fight off infections and feel our best during autumn and winter.  

If you’re looking for a helping hand to put all of this (and more!) into practice, I’d love to hear from you. Book a free discovery call for an opportunity to discuss your health goals & how to get there.