Supporting a Healthy Immune System During Winter

Winter is well and truely here, and with respiratory infections on the rise, supporting our immune system with essential nutrients that play a vital role in keeping us healthy and reducing the risk of upper respiratory tract infections (URTI) is crucial. 

Supporting our immune health starts with proper nourishment through nutrient dense foods. Poor immune function can be correlated with nutritional deficiencies and diets high in processed foods, resulting in the development of URTI. A diet rich in fresh fruit and vegetables and lean protein is essential for supporting immune health.

Here’s some key nutrients that help with supporting immune system health:

Vitamin C

Vitamin C is a powerful antioxidant that supports immune function and helps your body fend off infections. It enhances the production of white blood cells, which are key to fighting off pathogens. Vitamin C also acts as a barrier to protect cells from damage by free radicals and can also shorten the duration and severity of infection.

The richest sources of vitamin C are fresh fruits and vegetables, especially when they are in season and locally sourced. This ensures they haven't been in storage for long periods, preserving their nutrient content. To maximise your intake of vitamin C, eat these foods raw or lightly cooked, as vitamin C is sensitive to heat and prolonged storage. Cooking and processing can significantly reduce the vitamin C content in foods.

Vitamin C rich sources include, strawberries, oranges, broccoli, red peppers, cauliflower, Brussels sprouts, green peas, kiwi fruit, berries, pineapple, citrus fruit, papaya, and mango.

Vitamin D

Vitamin D is essential for activating our immune defences and supporting immune health. A deficiency can increase the risk of infections. It helps regulate the immune response and reduces inflammation. Vitamin D also plays a critical role in the function of immune cells, including T-cells and macrophages.

The south eastern states of Australia vitamin D deficiency rates are much higher in winter, with one in two people or 49% being vitamin D deficient, according to the Australian Bureau of Statistics. Compared with the summer months of around 16%.

The best source of vitamin D is from UVB radiation from the sun. In winter months when sunlight exposure is limited get your daily dose of vitamin D from foods such as oily fish (salmon and mackerel), eggs and mushrooms.

Zinc

Zinc is crucial for immune cell function and has been shown to reduce the duration of cold symptoms, as well as the frequency of colds per year. It supports the immune system in fighting off invading bacteria and viruses. Zinc also plays a role in wound healing and DNA synthesis.

Incorporate zinc packed bioavailable foods into your diet such as lean animal meat (red meat and poultry), and seafood (oysters are particularly rich in zinc and shellfish). In addition, soaked whole grains, legumes, nuts and seeds, in particular, pumpkin seeds are a good source of zinc.

Stay vibrant and healthy this winter by nourishing your body with these immune boosting nutrients. Incorporating a variety of vitamin C, zinc, and vitamin D rich foods into your diet can significantly strengthen your immune system, helping you fend off common winter illnesses.

Disclaimer: please seek advice from a qualified practitioner before supplementing.