Since 2022 has just flown by and we are coming into our cooler months where colds are common, it is vital that we understand the importance of nutrition to optimise our immune system.
Good nutrition is fundamental to improving and strengthening your immunity. Your immune system is a huge consumer of energy and nutrients and may be one of the first things to be affected when your body isn’t getting adequate energy or nutrients. A recent report from the European Journal of Nutrition and Food Safety found that a diet incorporating a variety of vitamins and minerals plays a critical role in supporting your immune system. Below we have listed some of these vitamins and minerals.
Vitamin A
Research suggests that Vitamin A may help us to regulate our immune system and protect against infections by keeping our skin and tissues within the mouth, stomach, intestines, and respiratory system healthy. Some key foods enriched in Vitamin A are:
- Carrots
- Broccoli
- Eggs
- Sweet potatoes
- Spinach
- Organ meats
Vitamin C
Research suggests that Vitamin C is a key nutrient for the immune system as it can assist in supporting your immune system by secreting antibodies and killing off infections. Some key foods enriched in Vitamin C are:
- Fruits like oranges, tomatoes, kiwis, lemons, grapefruits, pineapples, and strawberries
- Capsicum
- Kale
- Broccoli
- Brussel sprouts
Vitamin E
Vitamin E works as an antioxidant and may support immune function through strengthening immune cells. Some key foods enriched in Vitamin E are:
- Nuts such as almonds, hazelnuts, peanuts
- Sunflower seeds
- Avocado
- Pumpkin
- Spinach
- Healthy oils like vegetable oil or sunflower oil
Protein
Protein is an important nutrient that can play a role in supporting the body’s immune system. Some food sources of dietary protein include:
- Lean meat
- Seafood
- Poultry
- Eggs
- Dairy products
- Legumes like beans and lentils
Zinc
Zinc is for healthy immune cell function and helps the immune system fight off invading bacteria and viruses. Some key foods that contain Zinc are:
- Oysters
- Lean meat
- Poultry
- Dairy products
- Mushrooms
- Chickpeas
- Sunflower seeds
Good nutrition is essential to optimising your immune system. Including the above list of vitamins and nutrients in your diet regularly may assist you with keeping your immune system strong and fighting off infections during our colder months.
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