Immune System Boosters

We can't control our environment or the bacteria and nasties within it that can attack us, but we CAN do everything in our power to get our immune system to respond as required. A certain global pandemic has, of course, highlighted the importance of keeping our immune systems functioning optimally. One of the easiest ways to do this is through our diet. It is essential we take in the right balance of micronutrients in the form of vitamins, minerals and essential fatty acids in order to provide protection. Here are a few of the most important vitamins to consider and some information on where to find them.

Vitamin A has the ability to target specific parts of the immune system. It can stimulate the production and activity of 'lymphocytes' which are a type of white blood cell that attack invaders and help produce proteins known as antibodies which can protect us against them. We can find Vitamin A in foods such as dairy foods, eggs, broccoli and kale.

Vitamin C is the first line of defence in keeping out infection and is within the lining of the nose, gut/digestive system and lungs. Without adequate vitamin C intake, it would not be possible to manufacture the collagen the body needs to keep linings of these tissues healthy. Vitamin C supports our immune response to viruses and infections by increasing production of white blood cells, enzymes and antibodies. It is also an important antioxidant and anti inflammatory - important in limiting damage caused by 'free radicals' released during an immune response (there will be more on free radicals in a later article). We can find vitamin C in citrus fruits, peppers, berries and spinach.

Vitamin E is a powerful antioxidant that helps protect cells of the body. It supports 'T-cell' function, reducing inflammation and improving the cells' membrane defences. When a T-cell identifies an attacker, it divides and clones itself to try to overwhelm it. However, if a lot of oxidative stress is present though stress, a poor diet or as a result of smoking, the immune response doesn't work efficiently or effectively. Sources include vegetable oils, nuts and seeds.

Vitamin D is one of the most important nutrients for the immune system. Vitamin D keeps the immune system in check by activating T-cells when they’re needed to fight off an infection, but not allowing them to overreact to it. It also has the function of regulating the production of inflammatory 'cytokines' and helps immune cells lock onto antigens which are proteins on the surface of bacteria and viruses. It can be challenging to find dietary sources of vitamin D, however they include oily fish and eggs. Daily supplements of vitamin D are recommended by health experts.

Vitamin B2 (Riboflavin) is involved in the maintenance of healthy red blood cells, which also play a role in the normal function of the immune system. They have an antioxidant effect to help strengthen the immune system against infection. Some sources of B2 are eggs, lean meats and green vegetables.

Vitamin B6 is used by the body to make immune cells. It can also help increase the number of infection-fighting antibodies. Its role is one of a communication channel between cytokines and chemokines which are two proteins that signal the immune system when encountering an invader. Many foods contain vitamin B6. Rich sources include meat, fish, tofu, bananas and potatoes.

Folate B9 can also be beneficial in supporting immune function. As you age, you naturally produce fewer T-cells, however folate can help T-cells to be produced in numerous quantities once again.

Fortifying defences further During autumn and winter, in particular, it can be important to fortify your immune system's defences further by making sure you're getting an adequate amount of the following:

Selenium plays a role in the production of cytokines - the molecules that play a coordinating role within the immune system. A Selenium deficiency is associated with impaired immune function. Less T-cells may be produced and therefore there will be a reduced ability to respond to viral infections.

Zinc has a role in keeping the Thymus gland healthy which produces the infection-killing T-cells and is particularly important in fighting infection in older people. If deficient in Zinc, there is a greater risk of oxidative stress and inflammation. Sources in food include beans, seafood and pork.

Omega-3 fatty acids assist in reducing inflammation and promoting healing and recovery. The most important as far as the immune system is concerned are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Dietary sources are limited to oily fish and seafood. Supplements containing fish oil or algae (if vegan) are important alternatives are particularly important if you don’t eat fish regularly.

Summary There are vitamins and minerals found in food sources that are absolutely essential in supporting immune system function. Though we always recommend food sources as a first port of call, there are times when we may find it challenging to get all we need from the foods we eat. As a minimum, together with a healthy diet containing sources within this article, a daily multvitamin and mineral supplement, plus a fish oil supplement if you don’t regularly eat oily fish, is highly recommended.

Immune system boosting supplements for you and yours!

We wrote this article with the help of our highly qualified nutritionists who are on hand to be able to guide you further where needed. Please do contact us at elementarywellbeing@gmail.com with any questions or message us directly. We will get back to you!

Here's to good health! Leanne x