Top 5 Immune Boosters as a Nutritionist
What are my top 5 heavy hitters when it comes to supporting and strengthening your immune system for the Winter?
Here they are in no particular order:
Vitamin D
Here in the southern hemisphere, we are sliding into Autumn... The blue skies and chilly mornings are alway a reminder to start dusting off last years winter woolies and get you (and the whole family’s) vitamin D levels checked.
Ideally, your vitamin D levels heading into winter will be at least 100ng/mL. Strong evidence suggests vitamin D reduces covid severity, not to mention its beneficial effects on mood, energy and fertility.
Have you had your vitamin D checked recently?
Sunlight is our primary source of vitamin D but you can also find it in fatty fish like salmon, mackerel, and sardines.
Gut health
When it comes to prioritising our immune health, good gut health is paramount. A healthy gut microbiome can help regulate the immune response and protect against pathogens which cause infection.
Probiotic-rich foods like yoghurt, kefir, and fermented vegetables can help maintain a healthy balance of gut bacteria. Prebiotic foods such as garlic, onions, leeks, bananas, and asparagus are also amazing sources of nutrients for the gut and immune system.
Probiotic supplements can also be beneficial, especially during times of sickness or antibiotic use. Strong evidence suggests that probiotic strains such as Lacticaseibacillus are protective against colds especially in adults that are prone to getting the cold and flu.
Vitamin A
Vitamin A is essential for maintaining the integrity of the skin and mucous membranes, which act as barriers against infections. It also plays a role in the development and differentiation of immune cells.
Vitamin A can be found in two forms in food:
Preformed vitamin A (retinol)
Provitamin A carotenoids.
Preformed vitamin A is found in animal products like liver, fish, and dairy. Provitamin A carotenoids, such as beta-carotene, are found in fruits and vegetables like carrots, sweet potatoes, spinach, and kale.
Zinc
Zinc is crucial for the development and function of immune cells. Zinc has anti-inflammatory properties and helps regulate the body's inflammatory response. This is important for maintaining a balanced immune response. Zinc has also been shown to reduce the duration and severity of the common cold when taken as a supplement.
Zinc is found in a variety of foods, including oysters, red meat, poultry, beans, nuts, whole grains, and dairy products.
Protein
Protein is another piece of the puzzle when it comes to immune health and fighting off a cold and flu. Protein is needed for building and repairing tissues in the body which includes immune cells. Many of the immune cells are actually made up of proteins.
Individual protein needs may vary based on age, sex, activity level, and health status, so if you would like personalised advice on what your intake should be please reach out here.
Protein is found in a variety of foods, including meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.
Focus on these top 5 immune boosters in the lead up to Winter and you will be in good stead for fighting off those nasty bugs.
In some cases supplementation may be necessary.
Get in contact about my WINTER SAVER PACK if you are needing further support.
