Supporting your immune system

There are many key players in your immune system, and what you eat can play a big role in supporting these.

·        Eating foods high in choline help to maintain the protective barrier of your skin and mucous membranes, so include beef, eggs, chicken, turkey, peanuts, lentils, oats, seeds and cauliflower in your weekly diet.

·        Include foods rich in Vitamin A (cheese, sweet potato, eggs, spinach, squash, oily fish, milk and yoghurt), essential fatty acids (fish seafood, cantaloupe melon, papaya & green leafy veg), high fibre foods and olive oil to promote healthy membranes (OFDS, 2011).

·        Make sure you eat high quality protein, since a protein deficiency can lead to a depletion of immune cells – include eggs, fish, shellfish and venison.

·        Vitamin C is well known for supporting the immune system and acting as an antioxidant (OFDS, 2011).  It appears to support a decrease in time and severity for symptoms associated with coughs and colds.  Include citrus fruits, peppers, parsley, chilli, peppers, dark green leaf veg, kiwi fruit, papaya and strawberries.

·        Zinc is an important mineral in supporting the immune system, but an excess of zinc can have the opposite effect so zinc is best obtained through your diet rather than through supplements.  The main sources are through red meat and poultry since zinc isn’t as well absorbed from grain and plant based foods (OFDS, 2011).  However try Including swiss chard, squash, spinach and baked beans.

·        Try to eat foods rich in the minerals copper, selenium and iron. These can be found in peas, tofu, spinach, asparagus and squash.

DID YOU KNOW? Eggs are a great food for supporting your immune system and despite the old view that eggs added to high cholesterol, the latest scientific evidence suggests eating 1-2 eggs per day has no effect on blood cholesterol.  Additionally, they contain a type of protein which may be more effective at keeping hunger at bay!

So in summary to support your immune system eat high quality protein (tofu, eggs, lentils & meat), green leafy veg, oily fish, squashes and a wide variety of fruits and other vegetables.

References:

OFDS, 2011 Available at: http://ods.od.nih.gov

Exercise

Interestingly a study in 2010 (Nieman et al, 2010) over 1000 people showed that during a 12 week period, those who exercised 5 days a week or more had a greatly reduced incidence of upper respiratory tract infections (coughs, colds, laryngitis etc) and if they did get one their symptoms were less severe. 

Try to be outside in whatever sunshine we get this autumn and winter – sunshine synthesises Vitamin D in the skin which not only promotes calcium absorption (to promote strong bones) but also aids immune function and is an anti-inflammatory (OFDS, 2011).

 

 

References:

Nieman DC, Henson DA, Austin MD, et al; Upper respiratory tract infection is reduced in physically fit and active adults. Br J Sports Med. 2010 Nov 1

Office of Dietary Supplements, 2011; Vitamin D, Available at: http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/