Nutrition & the immune sytem

A well balanced diet provides the essential nutrients that help strengthen immune function, which in turn helps the body defend itself against infections and diseases. Here are a list of the key nutrients and their role in immune health. 

Vitamins and minerals. 

Vitamin C is an antioxidant that supports immune function by promoting the production of white blood cells and antibodies. Found in citrus fruits, strawberries, bell peppers and broccoli.

Vitamin D helps regulate immune function and may reduce the risk of respiratory infections. Found in fortified foods and supplements but primarily sunshine.

Vitamin E acts as an antioxidant and supports immune function. Found in nuts, seeds and spinach.

Zinc is essential for the development of function of immune cells. Found in meat, shellfish, legumes, nuts and seeds. 

Protein

Protein is necessary for the production of antibodies and immune cells. Found in meat, poultry, fish, dairy products, eggs, legumes and nuts.

Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties that support immune function.Found in fatty fish (salmon & mackerel), flaxseeds and walnuts. 

Probiotics

Probiotics are beneficial bacteria that support gut health. A healthy gut microbiome is essential for a strong immune system. Probiotic rich foods include yoghurt, kefir,sauerkraut and kimchi.

Antioxidants

Antioxidants help protect cells from damage caused by free radicals, thereby supporting immune function. Antioxidants such as beta-carotene are found in carrots, sweet potatoes and spinach. Selenium is found in Brazil nuts, fish and eggs.  

Hydration 

Staying hydrated is important for overall health, including immune function. Water helps carry nutrients to cells and flushes out toxins.

Fruits & vegetables

Colourful fruits and vegetables are rich in vitamins, minerals and antioxidants that support immune health.