Our immune system acts like a defence system to protect us from any number of invading forces e.g. viruses, bacteria, and parasites. Just like our military defence forces, it has multiple divisions (think navy, army, special forces) that respond to these pathogens in different ways. There are a number of naturally occurring vitamins and minerals that support a healthy immune system. New government guidelines support Vitamin D supplementation year round to boost your immune system. While Vitamin C and Zinc have long been established in their role of supporting and maintaining a healthy immune system.
Vitamin D
Vitamin D is known as the sunshine vitamin, this is because our body can make vitamin D with adequate sun exposure. We can also get vitamin D in our diet from foods such as eggs, red meat, and oily fish.
It can be difficult to maintain Vitamin D levels, particularly in the UK when exposure to sunshine is limited. In the past year, we have all spent a lot of time indoors and because of this, the UK government has now advised that Brits take a Vitamin D supplement all year round.
Vitamin C
Vitamin C is essential in supporting a healthy immune system as well as energy production and collagen production. Other names for vitamin C include L-ascorbic acid, ascorbic acid, and L-ascorbate. The most common type of Vitamin C supplement is L-ascorbic acid.
As it is a water soluble vitamin we cannot store vitamin C and so need to consume it each day. Vitamin C rich foods include broccoli, bell pepper and citrus fruit. However our vitamin C supply from food may not be enough due to demands on our body from stress, allergies, exposure to pollution and toxins, exercise regularly or are unable to absorb nutrients from our food due to digestion issues.
Zinc
Zinc plays a significant role in strengthening the immune system. Studies have shown that zinc deficiency can reduce immune function by impairing the activity of white blood cells (our second line of defence). Zinc rich foods include prawns, beef, lamb, pumpkin seeds, and cashew nuts. The NRV or minimum intake of zinc for a healthy immune system is 10mg, however 20mg of Zinc per day may be needed for active defence against bacteria and viruses during cold and flu season.
Iron
Iron is a fundamental element for normal development of the immune system. Iron is used by the body to create healthy immune cells and having low iron levels affects your body’s ability to have an adequate immune response. Iron supports T cell function and lymphocytes and the creation of T memory cells (special forces) to respond to invading bacteria and viruses.
The quality of the body’s immune response is determined by health, nutrition, lifestyle e.g. stress and sleep, and connection. While supplementation may help to close any dietary gaps, as a nutritional therapist I will work with my patients to provide a fully rounded diet and lifestyle programme to support your immunity and general well being.
