Being confined to our homes and the uncertainty of what’s happening beyond our walls causes a lot of anxiety and stress. Stress causes a great deal of adrenalin and cortisol surges which, can lead to a big change in the gut micobiome and start to wreak havoc with our immune system. With winter on the way, now is the time to look after our gut health and immune system.

With more time, we scroll through the internet and come across all sorts of information and potions that claim to boost our immune systems. The best way to keep you body healthy and immune system in check is to eat well and include some essential vitamins and minerals.

Our top 5 immune boosting vitamins and minerals are A, C, E, selenium, zinc. Read on to find out which foods you can include into your diet to get a jump on the winter bugs

Vitamin A This anti-oxidant has a powerful role in enhancing immune function and can help to fight many infectious diseases. A fat soluble vitamin that is stored in the liver, Vitamin A can maintain healthy teeth, skeletal muscle tissues and is responsible for the pigment in our eyes. We find Vitamin A in our orange fruits and veg and the dark green leaves: sweet potato, peppers, oranges, mango, carrots, kale, broccoli and spinach and eggs.

Vitamin E: Diets that include vitamin E using natural sources, help to boost the immune system and may not require additional supplementation. Vitamin E is a fat soluble vitamin with great anti-oxidant properties. It is important to get enough vitamin E to boost immune system, keep blood vessels healthy and keep skin looking youthful. Pay attention to these foods to ensure you get your fix: plant based oils, avocado, butternut, nuts, seeds and greens.

Vitamin C: The most well know anti-oxidant that comes in many forms and supplements. The research shows that getting our vitamin C in from food is more effective at helping to prevent disease and boost immune function as well as improving skin problems than taking it in the form of a supplement. Vitamin C is water soluble and the body cannot make or store this vitamin so it is important to get it in daily. Great sources of vitamin C include: grapefruit, strawberries, oranges, peppers – particularly red and yellow, thyme, kale, broccoli, lemons and pawpaw.

Selenium: This magical mineral is important for many basic body functions, from fighting infection to reproduction. You can find selenium in: brazil nuts, fish, pork, beef, eggs, cottage cheese, sunflower seeds, brown rice, mushrooms, lentils and bananas

Zinc: Zinc is a mineral that is essential for good health, metabolizing nutrients, maintaining immune system and repairing body tissues. The body does not store zinc so it is important to get it in daily from our food. You can find zinc in the following: meat, shellfish, legumes, dairy, seeds, nuts, eggs and potatoes.

So in short, making sure you include these foods into your daily meals can help to naturally boost your immune system. Your body will thank you. If you are struggling with this and would like a little help or direction, lets chat! I can point you in the right direction with meal planning and getting these essential foods in.

Chat soon! X