5 essential nutrients to support your immune system this winter
With many seasonal infections such as the common cold and flu around at this time of year, it is so important to get the right nutrients to best support your immune system. We can’t always avoid catching infections, however, by eating a varied, healthy, and balanced diet with immune-supporting vitamins and minerals (as well as good lifestyle habits like managing stress and getting enough sleep), we can ensure that these infections occur far less frequently, and are shorter-lived, bouncing back quickly and easily.
VITAMIN A
What does it do to support immune health? Vitamin A and beta-carotene (the plant form of vitamin A) assist immune health by supporting our white blood cells which are important in helping to protect the body from infection and identify pathogens (disease-causing organisms). Vitamin A also has antioxidant properties which fight damaging free radicals and have an anti-inflammatory effect.
Where can it be found? The best sources include liver and cheese. Sources of beta-carotene include dark green leafy vegetables, orange-coloured fruits and vegetables, tomatoes, and red peppers.
VITAMIN C
What does it do to support immune health? Vitamin C is a potent antioxidant helping to combat inflammation and fight free radicals. It is essential in the process of helping immune cells attack pathogens and works to clear away old immune cells.
Where can it be found? Sources include broccoli, peppers, melon, citrus fruits, strawberries, kiwi, and tomatoes. Cooking can considerably reduce the levels of vitamin C in food, so ideally consume some of these sources in their raw form every day.
VITAMIN D
What does it do to support immune health? Studies have shown that having low or deficient levels of vitamin D is associated with reduced immunity, with our vitamin D levels at their lowest during the winter months when infections are more prolific.
Where can it be found? Sunlight is by far the most effective source of vitamin D and in the UK, it just isn’t strong enough to synthesise vitamin D in the skin during the months of October and March. Dietary sources of vitamin D include oily fish and egg yolk although in much smaller amounts than from sunlight. Supplementation is generally recommended during the colder, darker months due to the lack of sunlight.
ZINC
What does it do to support immune health? Zinc is an essential mineral in assisting in the production of new immune cells, it is also used to develop ‘natural killer cells’ which fight viruses and is used in the processes that aid communication between immune cells.
Where can it be found? Zinc can be found in shellfish, meat, legumes, seeds (particularly pumpkin seeds), nuts, and dairy.
IRON
What does it do to support immune health? Iron is necessary for efficient immune cell production. Individuals with iron deficiency anaemia experience more frequent infections, therefore if you think you could be at risk of deficiency it is advisable to get your levels checked by your GP.
Where can it be found? The best sources of iron include dark green leafy vegetables, red meat, nuts, seeds, beans, and lentils. Eating vitamin C-rich foods at the same time as iron-containing foods can enhance the absorption of iron in the body by up to 65%.
The above-mentioned vitamins and minerals aren’t the only nutrients you need for a healthy immune system, but they are five important ones. Other important nutrients to consider are vitamins B6, B12, vitamin E, and selenium, all of which have immune-supporting functions and are discussed in more detail in the winter wellness guide. Do bear in mind that vitamins and minerals usually work better when working synergistically with others, which is why a varied and balanced diet of healthy whole foods covering a range of nutrients is so important.