Your diet plays an important role in keeping your immune system in top shape, especially when it comes to protecting you from toxins and infections. Many of us don’t eat enough fresh fruits, vegetables and other foods that are needed to stay healthy throughout the year. 

Within those healthy foods, we can find vitamins and minerals. Unfortunately, it does not take one orange, a grapefruit or a single vitamin pill to provide us with a burst of Vitamin C in order to prevent sickness or to boost our immune system.

“A truly healthy immune system depends on a balanced healthy diet over time,” says registered dietitian Maxine Smith to Cleveland.org. “It’s like training for a battle and preparing your body ahead of time so it can throw a good punch when attacked by viruses, bacteria and toxins. Other lifestyle practices such as regular exercise and good sleep will better prepare you for battle.”

The experts

Dieticians say that a healthy immune system purely depends on a balanced diet over a period of time. It is similar to preparing ahead of time for something physically strenuous to attack viruses, bacteria and toxins. Regular exercise and a good sleeping pattern also add to better lifestyle practices. 

Vitamin C

Vitamin C is a preventative for infections and also helps to shorten the duration of the infection. Citrus fruits stand out as the main source of Vitamin C, but there are other good sources too, such as spinach, kale, bell peppers, Brussels sprouts, strawberries and papaya. Because vitamin C is found in so many foods, most people avoid supplements unless advised by their doctor. 

Vitamin E

Vitamin E, like vitamin C, can also act as a powerful antioxidant that helps the body to fight off infections. This vitamin plays an important role in keeping your immune system functioning properly. High-fat plant foods that include vitamin E are almonds, peanuts, sunflower seeds, oils such as sunflower, safflower or soybean and hazelnuts. 

Another infection-fighter, but one that comes in two forms, is vitamin A. The two forms are animal foods, such as fish, meat and dairy, as well as plant carotenoids – carrots, sweet potatoes, pumpkin, butternut squash, cantaloupe and dark green leafy vegetables. 

Vitamin D

Vitamin D is known as the sunshine vitamin. As a nutrient, it is very important when it comes to supporting the immune system. Generally, it is best to get vitamins from food, but vitamin D may be the exception to that rule. Seek advice from a doctor if wanting to start on a vitamin D supplement. Salmon, mackerel, tuna and sardines are some vitamin D food options. Milk, orange juice and cereals are options too, but as fortified vitamin D.

Vitamin B3

Vitamin B3 (Niacin) helps the immune system because it reduces inflammation and any damage to the lungs. Foods that are high in vitamin B3 include chicken, meat, fish, grains, beans, legumes and nuts.

Folate (natural form) or folic acid (synthetic form) is added to foods to benefit our health. Studies have shown that folate/folic acid can prevent respiratory infections in children. For more folate, add more beans and lentils to your diet. Leafy green vegetables and avocados are also tasty sources of folate. Folic acid can be found in fortified foods such as enriched pasta, bread and rice. 

Certain strains of probiotics have shown, in certain situations, that they are capable of preventing upper respiratory tract infections. Foods that are filled with probiotic nutrients include yoghurt and fermented milk.

Iron

Iron helps the body carry oxygen to cells, therefore it plays a part in the immune system processes. It does come in different forms, but the body can more easily absorb haem iron, which is iron from animal products, such as red meat, chicken, turkey, canned sardines, oysters, clams, mussels and canned light tuna. Vegetarians can find iron in beans, broccoli, kale and iron-fortified cereals. 

Another infection fighter that has a powerful effect on the immune system, is selenium. The best sources of selenium come from animal foods. However, Brazil nuts are an exception and offer 100% daily value of selenium in one nut. Too many of these nuts can become a problem, and a limit of two a day is sufficient. Selenium can also be found in seafood, meat, liver, poultry and cottage cheese. 

Zinc

Zinc is essential for the production of new immune system cells and is primarily found in animal foods, but can also be found in vegetarian foods. Oysters, crab, lean meats and poultry, baked beans, yoghurt and chickpeas are some examples of this food. 

Should you be unable to find any of the above foods fresh, opt for the frozen options. Frozen food is helpful with boosting your immune system as they are packed with a similar nutritional value as their fresh counterparts. It is best to choose plain frozen foods rather than those with added sugars or sodium.

The Medical Society is passionate about proper health and nutrition for both children and adults. The Medical Society covers you and your family for whatever unforeseen illnesses may come your way, offering affordable healthcare for adults.

Starting from R89 a month, members are covered for unlimited nurse room visits, as well as dietary advice from professionals.