During the cooler months of the years, we’re bombarded with advice for anything that might “boost” out immune system – everything from vitamin C supplements to green powders and herbal teas.
But amidst all this noise, how do we separate fact from fiction when it comes to supporting our immune health?
The truth is, our immune system is complex, relying on a balance of various factors, not just our diet. Research shows that a combination of nutrient-rich foods, adequate sleep, regular exercise, and low stress levels best equips our bodies to combat infections and diseases. As dietitians, food and nutrients are our specialty.
Let’s dive into 5 key nutrients that play a fundamental role in supporting our immune function.
1. Zinc
Zinc is crucial for our immune system, helping our cells and antibodies function properly. Because our bodies can’t produce or store zinc, we need to get it from our diet regularly to stay healthy.
Where do we find zinc?
- Animal products like meat, fish, dairy and eggs are excellent sources of zinc – plus our bodies absorb it well from these foods.
- Plant-based sources of zinc include nuts, seeds, legumes, whole grains, and iron-fortified cereals.
By including a wide variety of foods, you can ensure you’re getting enough zinc for good health.
2. Iron
Keeping your iron levels within a healthy range is vital for a strong immune system. You can check on your iron levels by getting regular blood tests.
Women, children and those on plant-based diets are most at risk of iron deficiency. Good iron stores help your body fight off viruses and other harmful invaders.
Where do we find iron:
- Animal-based foods: red meat, chicken, fish and eggs provide iron that your body easily absorbs. The redder the meat, the more iron it contains (i.e. beef is the richest source of iron).
- Plant-based sources: legumes, oats, lentils, and fortified cereals.To boost iron absorption from plant foods, eat them with a source of Vitamin C – it’s like getting more bang for your buck! More on Vitamin C below.
3. Vitamin C
Vitamin C is a powerhouse for our immune defence, fuelling a variety of cell functions and processes including growth and repair. While we often reach for it when we feel a sore throat coming on, maintaining a diet rich in Vitamin C year-round helps defend against various germs, especially those causing respiratory infections.
The good news is that Vitamin C is found in a wide range of fruits and vegetables such as:
- Strawberries
- Kiwi fruit
- Orange
- Carrots
- Capsicum
- Broccoli
Don’t hesitate to use frozen veggies—most are snap-frozen, preserving their Vitamin C content. A budget-friendly and immune-boosting choice? Count us in!
5. Vitamin A
Vitamin A plays many roles in our immune system, particularly in producing and maintaining white blood cells. These cells are the heroes that trap and clear bacteria and remove foreign pathogens from the bloodstream. Vitamin A acts as the first line of defense, stopping viruses before we even feel symptoms. Vitamin A is vital in the first line of defense, stopping viruses in their tracks before we start to feel symptomatic.
Getting your daily dose of Vitamin A is easy, thanks to its presence in a variety of foods.
Where do we find vitamin A:
- Animal sources: cheese, eggs, oily fish
- Plant sources: spinach, broccoli, pumpkin, carrots
To boost Vitamin A absorption, pair these foods with a source of healthy fat (e.g. olive oil, avocado, nuts, seeds, oily fish). For example – combine carrots with avocado dip or roasted pumpkin drizzled with extra virgin olive oil.
6. Vitamin D
Winter brings with it shorter days and longer nights, which means many of us get less sun. Given 90% of our viamin D comes from the sun, it’s no surprise vitamin D defieicncies are more common in winter.
Fortunately, the remaining 10% of our Vitamin D comes from our diet, so focusing on what we eat can help strengthen our immunity. Vitamin D also helps regulate calcium absorption, which is crucial for bone health, digestive comfort, and overall mental well-being.
Where do we find vitamin D:
- Animal sources: oily fish (e.g. salmon), egg yolk, fortified milks and hard cheeses
- Plant sources: Mushrooms are also a rich source of this vitamin, but require sun activation – Try leaving mushrooms in the sun for 15 minutes before eating, and your vitamin D targets might just become easier to reach!
Here are some of our immune supporting recipes:
- Red Coconut Salmon Curry
- Warming Chicken & Corn Soup
- Supercharged Chicken, Barley & Kale Soup
- Pulse Pasta Nourish Bowl
- Green Shakshuka
Takeaway points:
- The immune system relies on a balance of diet, sleep, exercise and low stress.
- Zinc supports immune function and is found in meat, fish, dairy, eggs, nuts, seeds, legumes, and whole grains.
- Iron is important for immunity, with sources including red meat, chicken, fish, eggs, legumes, oats, and fortified cereals.
- Vitamin C boosts immune defense and is rich in strawberries, kiwi, oranges, carrots, bell peppers, broccoli, and tomatoes.
- Vitamin A is vital for white blood cells and is found in spinach, broccoli, pumpkin, carrots, cheese, eggs, oily fish, and milk.
- Vitamin D comes mostly from sun exposure, with dietary sources like oily fish, egg yolks, fortified milks, hard cheeses, and sun-exposed mushrooms.
- A balanced diet with nutrient-rich foods, adequate sleep, regular exercise, and stress management is essential for optimal immune health.
- Maintain a diet rich in these key nutrients consistently throughout the year.
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