Our immune system has seen a lot of press throughout this past year. As the focus on health has understandably become more prominent it’s only natural we pay more attention to the amazing system that is constantly defending our bodies from danger.
Our immune capabilities are truly amazing. Not only do our bodies naturally defend us from harmful bacteria, viruses and microbes, it remembers every intruder we encounter so our body is even better prepared to destroy it.
Even more amazing is our bodies ability to harness the nutrients within our food to help our immune system achieve these impressive feats - but it can’t always do it alone. What we consume can have a direct impact on our immune system and there are number of nutrients that are particularly important to keep in mind when choosing what we eat each day.
Vitamin A
Our skin is a crucial structural barrier to infections and Vitamin A plays a huge role in keeping it healthy. The mucosal lining of our digestive system also requires a significant amount of vitamin A because it contains numerous immune cells that determine what is and isn’t safe to absorb.
Foods rich in Vitamin A:
Yellow, orange and green leafy vegetables (squash, carrots, sweet potatoes, spinach, kale, kohlrabi)
Liver and oily fish such as salmon
Eggs and cheese
Vitamin C
Vitamin C was discovered over 230 years ago when it became apparent that sailors who ate citrus fruits during their long voyages didn’t get scurvy. While ascorbic acid – the molecule responsible for this miracle - wasn’t identified until 1928, it’s clear that it’s been busy supporting our immune system through our diet for centuries. Vitamin C is a potent antioxidant that supports skin health and ensures that the cells essential to the immune system function properly.
Where do we find Vitamin C:
Guava
Kiwi fruit
Rose hips (fruit and herb)
Bell peppers (red, yellow, orange)
Strawberries
Oranges
Papaya
Broccoli
Black currants
Vitamin D
The sunshine vitamin! Vitamin D acts as a hormone in our body ensuring proper bone health while acting as a nutrient for our immune system. It’s or our first line of defense against microbes in our environment.
The best source of vitamin D is sunshine – or more specifically the the UVB rays we absorb though sunshine. Our bodies naturally absorb, process and regulate the necessary Vitamin D our bodies require every time we step outside on a beautiful day – Yes! Even if we wear sunscreen. It’s an essential vitamin that is vital to our bodies ability to defend itself but it’s also important to note Vitamin D levels should always be checked by your primary health care provider before supplementation as it is a fat-soluble vitamin and taking too much isn’t always a good thing.
Sources of vitamin D:
Sunshine (even with sunscreen)
Oily fish – salmon, sardines, herring and mackerel
Liver
Egg yolks
Fortified foods
Zinc
Zinc is an essential mineral that cannot be produced by the body and therefore must be consumed through your diet or via supplementation. It’s required for proper growth, mental development and, of course, is crucial for our innate immune system. Macrophages, which are immune molecules, consume and destroy invading microbes in our bodies and are heavily reliant on zinc to function properly.
Food sources of Zinc:
Oysters
Red meat
Pumpkin seeds
Legumes
Tofu
Nuts
Selenium
Selenium is another essential mineral supporting the immune system, but is also extremely helpful in calming chronic inflammation. It helps with the production and differentiation of the different types of immune cells and Glutathione - one of the strongest antioxidants in our bodies - is completely reliant on selenium to function properly.
In our current agricultural system, selenium has been found to be deficient in the soil which means that our food doesn’t contain as much selenium as it once did in the past, so consuming foods higher in selenium as well as possibly supplementing could be important to maintain an adequate amount to keep our body functioning at it’s best.
Food sources of selenium:
Brazil nuts
Seafood
Shellfish
Lean red meat
Shitake mushrooms
Broccoli
Fortified foods
Our bodies are complex and there’s so much that contributes to keeping our immune system functioning at it’s best. These five vitamins and minerals are just the tip of the iceberg. Vitamin E, Folate, Vitamin B6, Vitamin B12, Magnesium, Iron and Copper are important to remember too and in order to ensure we’re getting enough of everything, a balanced diet is an absolute must! Vegetables, fruits, nuts, seeds and legumes along with animal protein and shellfish, if you’re not vegetarian, are all necessary to provide your body with the must have micronutrients you and your immune system rely on every single day.
It you’re concerned about your micronutrient levels or need guidance about what foods or supplements would be best for you, please discuss this with your primary health care provider.
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