How to support your immune system this Winter
It’s no fun being ill and winter sees a sharp increase in bugs and colds. However, there are plenty of ways in which we can support ourselves during this time. A good place to start is to eat a balanced diet with a balanced plate and a variety of colourful plants.
Eating nutrient dense foods that support our immune health is always important, but especially so during the winter.
Here are a few of the key nutrients needed to support a healthy immune system this winter:
Vitamins
A - Helps to support healthy skin and mucous membranes. Food examples include Green leafy veg (kale, spinach), orange and yellow veg (carrots, sweet potatoes, pumpkin, and squash), mango, liver, and eggs.
C - An important antioxidant that helps to support the immune system. Food examples include citrus (orange, kiwi, grapefruit, lemon), peppers, tomatoes, broccoli, cabbage, and cauliflower.
D - Vitamin D modulates both the innate and adaptive immune system. Examples include mushrooms, salmon, eggs, liver, sardines, and supplementation. It is recommended to take a Vitamin D supplement, especially in the Autumn and Winter. It is always a good idea to get your levels checked first.
E - Vitamin E is a powerful antioxidant that helps to remove toxins via healthy blood circulation. It also helps the immune system fight infections. Food examples include sunflower seeds, almonds, avocados, hazelnuts, and rainbow trout.
Minerals
Zinc
Supports healthy mucus membrane lining the digestive tract so pathogens can’t penetrate easily. Foods high in zinc include
oysters, pumpkin seeds, chicken thighs, prawns, beef liver.
Selenium
Supports the thyroid and cell growth. Examples include Brazil nuts, seafood, and fish, liver.
Omega 3 fatty acids
Help to lower inflammation. Examples include oily fish (wild salmon, sardines, mackerel, anchovies, and trout), walnuts, flaxseeds, chia seeds, and hemp seeds.
It is also worthwhile to implement lifestyle factors that support the immune system into your winter routines and create habits that support you:
Get outside daily
Sleep
Stress management
Reduce sugar, alcohol, and caffeine which puts extra stress on the body
Movement
You may also like to read more about gut health with the connection to the gut to immune health with 70% of our immune system living in the gut.
Much love
Katie xx