Can we “boost” our immune system?

Scientifically speaking, we cannot “boost” immunity to support us during the colder months, but we can support its optimisation. Here’s how:

Vitamin D

As the colder months settle in, we tend to see a lack of sunlight in the UK.

Public Health England recommends that all adults and children should consider taking a daily supplement containing 10mcg of Vitamin D to reduce the risk of respiratory tract infections. Some groups, such as covered Muslim women, may need higher doses; consult your GP for personalised advice.

Food first approach

To support our immunity, our immune system needs balance. To achieve this, we need a balanced diet. Apart from Vitamin D, most of our nutrient requirements can be met through the food we eat. Aim for a variety of foods in your diet, covering all macronutrients, carbohydrates (including fibre), protein, and fats. Additionally, strive to consume five portions of fruit and vegetables a day. Remember, the more colour on your plate, the more vitamins and minerals you’ll gain!

Other key nutrients

Selenium, an antioxidant found in fish, meat, eggs, and Brazil nuts, plays a role in supporting our immune system. Just two Brazil nuts a day can give you your recommended amount of selenium!

Additional immune-supporting nutrients include zinc, coenzyme Q10, riboflavin, iron, carotene, vitamins B6 and 12, beta-carotene, folate, and vitamins A, C, and D.

By maintaining a balanced diet, you can sufficiently obtain these nutrients from food alone. Remember, the benefits of supplements are minimal if you are not deficient, and they may even have negative effects.

Gut Health

Approximately 70 per cent of our immune system resides in the gut, emphasising the significance of immune function. Aim to prioritise fibre and plant diversity. Fibre: Aim for 30g of fibre per day through whole grains, fruits, vegetables, nuts, seeds, and legumes.

Remember to gradually increase the fibre in your diet to allow your gut to adjust; otherwise, you may get gassy and bloated! Plant diversity: Include a variety of plant foods like wholegrains, herbs, spices, legumes, beans, and pulses. Expand plant diversity by replacing familiar items with alternatives. For instance, swap red peppers for green peppers or carrots for peas. Your gut and immune system will appreciate the diversity!

Sukaina Abdulhussein, Registered Nutritionist.
hello@sukainanutrition.com