A healthy immune system is just one part of a healthy body – it cannot be targeted in isolation or boosted using a specific food or nutrient, unless you have a deficiency in that nutrient.
Here are 2 nutrition aspects that can help to strengthen and support immunity. A focus on these things will likely have other health benefits, like healthier brain function and prevention of lifestyle diseases such as heart disease and cancer.
Supporting a healthy gut microbiome. The microorganisms in our digestive system help to modulate immunity, so it’s a good idea to feed these micoorganisms plenty of healthy, high-fibre food, like whole grains and vegetables. Healthy gut function also supports healthy brain function and a diet high in whole grains, vegetables and fruits is protective against diseases of lifestyle.
Supporting immune cells with adequate nutrient intake and supplementing to correct deficiencies. This means doing blood tests to determine things like vitamin D, iron and B12 levels before you start blindly supplementing. Eating a high quality, balanced diet should be enough to meet your requirements for all nutrients without supplementation and it is not necessary to supplement if there is no existing deficiency. Nutrients that we know play a role in healthy immune function do include things like vitamin A, zinc, vitamin C, vitamin E and selenium, but these micronutrients are easily provided in abundance by a healthy diet that includes a variety of whole foods, plenty of vegetables, fruits, whole grains, legumes, nuts, seeds and other proteins like fish, eggs and chicken.
The takeaway: Focus on your overall health (which includes a healthy immune system) through the quality of your diet and check for nutrient deficiencies if you suspect you may be at risk.
If you do get sick, let your immune system do its job and support it by eating nutritious foods, drinking adequate fluids and getting some rest.
