According to Harvard University, there is some evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals. Although the impact of these deficiencies on the human immune response has yet to be assessed, to support your immune system, you can start by ensuring you meet your micronutrient needs.
Obtaining these by eating a variety of different foods is a helpful way, as different foods contain different micronutrients. The Mediterranean diet is a good example to follow, with it featuring a wide variety of foods.
Food and nutrition expert, Associate Professor Jayashree Arcot from UNSW, says “While there is no universally agreed definition for “superfoods”, there is an appreciation of the health benefits due to the presence of bioactive substances and compounds found in them.
Fruits and vegetables contain phytochemicals that give them their bright and varied colours. These phytochemicals are essential in making our bodies strong and keeping them disease free. Therefore, eating fruits and vegetables that span the colours of the rainbow are a great way of getting some immune supporting nutrients into the body.They also provide nutrients like beta-carotene, vitamin C, and vitamin E that can boost immune function. Many vegetables and fruits are also rich in antioxidants which help reduce oxidative stress.
Oranges are rich in vitamin C. There is some research to suggest that Vitamin C may have favourable effects on reducing the duration of cold symptoms.
Berries also contain lots of vitamin C and are also extremely rich in antioxidants.
Mangoes contain beta carotene, a powerful antioxidant that can also reduce inflammation as well as supporting the immune system.
Boost your intake of foods high in vitamin C at the first signs of a cold. Vitamin C is a water soluble vitamin which means it can’t be stored by the body. This means you need to replace it daily by consuming vitamin C rich fruits and vegetables.
Garlic is rich in antioxidants to fight harmful particles called free radicals, those unstable oxygen molecules in the body that can damage cells and lead to disease.
These are high in beta carotene and vitamin A.
Broccoli are rich in vitamin C and beta carotene.
Bell peppers and tomatoes contain antioxidants to trap and absorb free radicals. They are also vitamin C rich.
Probiotics: Probiotics are “good” bacteria that promote health. Probiotic foods contain live helpful bacteria, and prebiotic foods contain fibre and oligosaccharides that feed and maintain healthy colonies of those bacteria. Probiotic foods include kefir, yogurt with live active cultures, fermented vegetables, sauerkraut, tempeh, kombucha tea, kimchi, and miso. They can be found in cultured dairy products such as yogurt with live cultures and may also be in other fermented foods such as kimchi.
Prebiotics: Many studies have shown the beneficial effects of prebiotics on the immune system, which can be direct or indirect through increasing population of beneficial microbes or probiotics, especially lactic acid bacteria and bifidobacteria, in the gut. Prebiotic foods include garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed.
Zinc tends to be better absorbed from lean animal sources such as beef, chicken and seafood. Zinc is a mineral that can help boost white blood cells, which defend against invaders.
Nuts are a good source of zinc and vitamin E, which are needed for immune system health.
Beans and lentils also contain zinc and are a good alternative vegetarian source of zinc.
Omega 3 fatty acids are found in oily fish like salmon, tuna and sardines.
A recent review found foods such as oats contain soluble fibre in the form of beta glucan, as well as copper, iron, selenium, zinc, glutamine, and polyphenolics that can help with the immune system and response to infections and other pathogens. You can have oats for breakfast and for some even more immune goodness, add some yoghurt that contains probiotics and berries for a punch of antioxidants and vitamin C.
Green tea is full of antioxidants and polyphenols, including epigallocatechin gallate (EGCG). In a recent comprehensive review, EGCG has been found to have therapeutic effects on the immune system.
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