Immunity - Vitamins & Minerals

October 30, 2024

There are certain nutrients that can have a big impact on our immune health, by having a direct effect on our immune system and the production of healthy immune cells, by acting as an antibacterial or antiviral agent, or by contributing to energy intake.

Other certain vitamins, minerals and antioxidants also have a direct impact on the landscape of our gut microbiome, which is intricately linked to our immune system.

A healthy gut microbiome is crucial to encourage diversity and variety of friendly gut bacteria, to bolster the integrity of our gut lining, and to keep potentially not-so-friendly bacteria from over growing.

Thankfully, there are numerous things we can do to keep our immune system working as efficiently and optimally as possible.

VITAMIN C

A meta-analysis found that regular vitamin C supplementation has a consistent effect in reducing both the severity and duration of cold symptoms. However, supplements are not designed to prevent or cure illness.

Vitamin C helps our immune system to attack any pathogens and contributes to maintaining healthy skin – the external barrier between us and possible infection.

Vitamin C cannot be stored by the body, so we do need to have a constant supply of it, and whilst this can be achieved through supplementation, incorporating foods rich in vitamin C into your diet is preferential.

Good dietary sources of vitamin C include:

Citrus fruits
Red peppers
Kale
Spinach
Red onions
Sweet potatoes
Kiwis
Tomatoes
Carrots
Raspberries
Blackberries
Blackcurrants

Clementines, satsumas and tangerines are all a great source of vitamin C.

Enjoy with high-protein soy or Greek yoghurt, nuts and seeds or, serve with cacao overnight oats made with chia seeds and almond milk.

Root vegetables like squash, pumpkin, parsnips and carrots are also in season and are packed with both vitamins C and A. Parsnips are also a good source of fibre, manganese and folic acid. You can use these veg to make a root veg gratin, slicing thin, layering in a dish with lots of herbs and roasting. This is also a great way to pack more than one type of vegetable into a dish, which makes it easy to incorporate more variety into your diet, which is great for gut health. Remember to always leave root veg unpeeled if you can for the extra fibre!

ZINC

Zinc helps to produce new immune cells, increase communication between these immune cells and helps to fight off viruses.

Zinc depletion can lead to lowered immunity and increased risk of inflammation and it also plays a really important role in how the body responds to stress, which will also have a direct impact on our immune health.

Low levels of zinc have also been linked to an increased risk of depression.

Good dietary sources of Zinc include:

Shellfish
Beans
Lentils
Oats
Eggs
Pumpkin Seeds
Garlic
Turmeric
Ginger
Brazil Nuts

Zinc supplements may also play a role in reducing the duration and severity of a cold if taken shortly after the onset of symptoms.

VITAMIN D

In the UK, from October to March, we are not able to synthesise sufficient amounts of vitamin D from the sunlight on our skin, so we need to obtain it from dietary sources, fortified foods and/or supplements.

Between September – April, it is recommended that we supplement with 10 micrograms (400IU) of Vitamin D a day.

Vitamin D enhances the immune response against various infections, but in particular coughs and colds. It also plays an important role in mood, sleep, energy and stress.

Studies have found that those who have low serum levels are shown to have increased susceptibility to a broad range of health conditions such as respiratory infection, autoimmune disease and mental health conditions.

Great dietary sources of Vitamin D include:

Oily fish such as salmon, mackerel, anchovies, herring and sardines
Tuna
Egg yolks
Beef
Mushrooms and wild mushrooms that have grown outside are also a source of vitamin D
Fortified foods such as plant-based milks, margarines and cereals

Meat, eggs and fish are also all excellent sources of Vitamin B12 – which is vital for helping our bodies to produce new immune cells.

Xuxa Milrose,

Registered and Accredited Nutritional Therapist (mBANT, rCNHC, mANP)

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