Foods to Support Immune Function this Winter
Boost your immune system this winter!
Supporting Immune Function this Winter
Your likelihood of getting sick with a cold or flu increases during the winter months. Having a strong immune system is your best line of defence against getting sick and consuming the many nutrients that support immune function is a great place to start. You cannot 'boost' your immune system if it is already healthy, however, if you are not getting enough of certain nutrients, you may have a weakened immune system. Not ideal at this time of year! Below is a list of healthy foods that can help you include some of the most vital immune support nutrients in your diet.
Vitamin C
Controlling infections and healing wounds, a powerful antioxidant that reduces the harmful effect of free radicals.
- Potatoes
- Dark leafy vegetables
- Tomatoes
- Capsicum
- Citrus fruits or juices
- Kiwi fruit
- Cranberries
- Broccoli
- Strawberries
- Frozen vegetables
- Frozen fruits
Vitamin E
Powerful antioxidant vitamin aiding in reducing the harmful effect of free radicals.
- Sunflower, safflower, and soybean oil
- Sunflower seeds
- Almonds
- Peanuts, peanut butter
- Beet greens, collard greens, spinach
- Pumpkin
- Asparagus
- Mango
- Avocado
Vitamin D
Vital for bone formation and health, hormone function, mood regulation and immune function.
- Sunlight
- Eggs
- Fortified milk
- Butter
- Mushrooms
- Fatty fish
- Tinned fish bones
- Cod liver oil
Iron
Helps to carry oxygen around the blood and support healthy immune function.
- Red meat
- Dark leafy vegetables
- Beans
- Lentils
- Seafood
- Fortified cereals
- Absorption of plant based iron is greatly enhanced by vitamin C consumption
Zinc
Creation of DNA, growth of cells, building proteins, healing damaged tissue, and supporting a healthy immune system.
- Shellfish
- Beef
- Beans
- Pumpkin deeds
- Legumes
- Spinach
- Nuts
Selenium
An essential component of various enzymes and proteins that help to make DNA and protect against cell damage and infections.
- Brazil nuts
- Fin fish and shellfish
- Beef
- Turkey
- Chicken
- Fortified cereals
- Whole-wheat bread
Let's Sum It Up!
To reduce your likelihood of getting sick this winter, eat a healthy diet rich in vitamins and minerals that support your immune system. Consuming a wide variety of these nutrient rich foods is a great way to ensure you are covering all bases and best supporting your immune function. Often supplementation is not required due to an inability to ‘boost’ immune function. However, if you feel that you aren’t achieving sufficient amounts of nutrients, please work with a Nutritionist, Dietician or Doctor to improve your intake or supplement appropriately.
Want to hear more in depth discussion on topics of nutrition? Listen to Amy's Eat Great Chats! Members can find this under 'Nutrition Chats' on DediKate!
