Nutrition And The Immune System

Maintaining a healthy immune system has become increasingly important with the threat of COVID-19. A fighting-fit immune system makes you less likely to become infected and also less likely to suffer severe disease should you get ill. Nutrition has a vital role to play in making sure that your immune system is up to the task.

Every second internet blog and Facebook post bombards us with information about so-called immune-booster foods and nutrients. The truth is that there are no real magical immune-boosters but there certainly are specific nutrient deficiencies which can hamper your immune system if not addressed.

Be sure to get enough of the following 5 vitamins and minerals to ensure that your immune system can function effectively:

1. Vitamin A

• This anti-oxidant has a powerful role in enhancing immune function and can help to fight many infectious diseases. A fat-soluble vitamin that is stored in the liver, Vitamin A can maintain healthy teeth, skeletal muscle tissues and is responsible for the pigment in our eyes.
• We find Vitamin A in our orange fruits and veg and in dark green leaves: sweet potato, peppers, oranges, mango, carrots, kale, broccoli, spinach, and eggs.

2. Vitamin E

• Diets that include Vitamin E using natural sources, help to boost the immune system and may not require additional supplementation.
• Vitamin E is a fat-soluble vitamin with great anti-oxidant properties. It is important to get enough vitamin E to keep blood vessels healthy and keep skin looking youthful too.
• Pay attention to these foods to ensure you get your fill: plant-based oils, avocado, butternut, nuts, seeds, and greens.

3. Vitamin C

• The most well-known anti-oxidant that comes in many forms and supplements. Getting your Vitamin C from food is more effective at helping to prevent disease and to support immune function, than taking it in the form of a supplement.
• Vitamin C is water-soluble and the body cannot make or store this vitamin so it is important to get it in daily.
• Great sources include grapefruit, strawberries, oranges, peppers (particularly red and yellow), thyme, kale, broccoli, lemons and pawpaw.

4. Selenium

• This magical mineral is important for many basic body functions, from fighting infection to reproduction.
• Find selenium in Brazil nuts, fish, pork, beef, eggs, cottage cheese, sunflower seeds, brown rice, mushrooms, lentils, and bananas.

5. Zinc

• A mineral that is essential for good health, metabolizing nutrients, maintaining immune function, and repairing body tissues.
• The body does not store zinc so make sure you get it in daily from food.
• Get your zinc from meat, shellfish, legumes, dairy, seeds, nuts, eggs, and potatoes.

A balanced, healthy diet rich in nutrient-dense plant and animal foods is sure to contain enough of the above nutrients and many others not mentioned. Supplementation should only be necessary for severe deficiencies or when the diet is inadequate to provide the necessary nutrients. If you get the basics right, the details will take care of themselves!

By Louise Carter, dietician and nutrition coach
https://louisecarter.co.za/