By Murray MacLennan Specialist Wellbeing Instructor
‘Immune boosting’ is a phrase being bandied about a lot recently by health bloggers, Instagram influencers and the next best, organic-woke-juicing diets. And it is not surprise that we can all find ourselves in knots when it comes to what is right or wrong to put in our bodies to help the fight disease and infection. Like every method that stands the test of time, it goes back to basics, the old way is the best way and quick fixes are often not the answer (backed by science course!).
There is no real ‘catch all’ immune booster serum to be superhumanly immune to the common cold or flu. It very simply put comes down to following general healthy lifestyle guidelines of diet, exercise and reducing stress. You want to give your body is in a good position to fight off environmental attacks and improve recovery. Here’s some easy to follow immune assisting nutrition to be included as part of a varied diet and regular exercise – Check out some of our workouts here.
Protein – can boost immunity by regulating existing cells and generating new ones. Good sources range from lean animal sources such as fish, poultry, dairy and grass-fed meat and whole plant-based foods such as chickpeas, beans, lentils and peas.
Water- it seems obvious, but drinking water is crucial to keeping your body functioning. As well as helping to keep your temperature normal it is also in lymph, a fluid that is part of your immune system. Drinking plenty of water ensures that your blood will carry plenty of oxygen to all the cells of your body- so make sure you are getting your glasses in!
Vitamin C- This vitamin can’t be stored in the body, so you need it in your diet every day. Vitamin C supports the function of various immune cells to keep them healthy and help protect against infection. It is also a great antioxidant and supplementing with Vitamin C has been seen to reduce severity and duration of the common cold.
You should get all the Vitamin C you need from eating a good varied, balanced diet and is found in a wide variety of fruits and veggies:
Good sources of Vitamin C include (from NHS.UK):
- oranges and orange juice
- red and green peppers
- strawberries
- blackcurrants
- broccoli
- brussels sprouts
- potatoes
Adults aged 19 to 64 need 40mg of Vitamin C a day. If you take vitamin C supplements, don’t take too much as this could be harmful.
Vitamin A- is great forhelping your body’s natural defense against illness and infection (the immune system) work properly and keeping skin and the lining of some parts of the body, such as the nose, healthy. This super Vitamin has a visionary bonus as it can help your sight in dim light!
Foods rich in Vitamin A include (from NHS.UK):
- cheese
- eggs
- oily fish
- fortified low-fat spreads
- milk and yoghurt
- liver and liver products such as liver pâté – this is a particularly rich source of vitamin A, so you may be at risk of having too much vitamin A if you have it more than once a week (this is particularly important if you’re pregnant)
You can get vitamin A by including good sources of beta-carotene in your diet, as the body can change this into vitamin A.
The main food sources of beta-carotene are:
- yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers
- yellow fruit, such as mango, papaya and apricots
Vitamin E- helps maintain healthy skin and eyes and strengthen the body’s natural defense against illness and infection (the immune system). Vitamin E helps to neutralize free radicals in the body, free radicals weaken and break down healthy cells that may contribute to some diseases.
Good sources include (NHS.UK) :
- plant oils – such as soya, corn and olive oil
- nuts and seeds
- wheatgerm – found in cereals and cereal products
Take a look at Hazel from the Ihl Education team make a super immune boosting juice
Please note:
Supplementing vitamins:
Most people do not need to take vitamin supplements and can get all the vitamins and minerals they need by eating a healthy, balanced diet. Many people choose to take supplements but taking too much may be harmful- so it is best to talk to a medical professional before hitting the supplement aisle.
Vitamins and minerals, such as iron, calcium and vitamin C, are essential nutrients that your body needs in small amounts to work properly (NHS.Uk) and sometimes need to be supplemented. A GP may also recommend supplements if you need them for a medical condition. For example, you may be prescribed iron supplements to treat iron deficiency. While it’s highly unlikely you’ll get too much in the way of vitamins from food sources, fat-soluble vitamins — vitamin A, D, E, and K — can be harmful in high doses. Nutrients are always most bioavailable in their natural food form.