The Top Immune Nutrients You Need To Know About

Did you know your immune system requires specific nutrients to work properly? There are several key nutrients that influence how effectively your immune system can fight off germs. So if you’ve been wondering which nutrients you need to prioritise, let’s take a closer look. 

Zinc 

The best mineral for your immune system has to be zinc. It helps with the development and function of immune cells, as well as maintaining the physical barriers of the immune system such as the skin.  

The best dietary sources of zinc come from the sea – think oysters, crab, prawns and mussels. You can also find it in meat, milk, nuts and pumpkin seeds. 

Vitamin D 

Known as the sunshine vitamin, some of vitamin D’s most important effects take place in the immune system. It helps to regulate both the innate and adaptive immune systems, and also reduces inflammation. Vitamin D is particularly useful for respiratory infections, with studies showing it protects against acute respiratory infections such as colds and flus. 

Your best source of vitamin D is sunlight. Your skin can convert specific UV rays into vitamin D. However, there are also small amounts found in foods such as oily fish, egg yolks and fortified dairy products. 

Vitamin D deficiency is quite common, with around 15% of the Queensland population having low levels over wintertime. This rate could be higher thanks to the effects of recent lockdowns and restrictions. As the symptoms of low vitamin D are subtle or even non-existent for some, you may not even know until you get tested. 

Vitamin A 

This vitamin helps to keep you healthy by supporting the integrity of tissues found in the mouth, stomach, digestive tract and respiratory system. These tissues form the first line of defence against infection – many germs are caught in the mouth, digestive tract, nose and lungs and never take hold! It is also involved in the production of white blood cells. 

Vitamin A comes in two forms: 

1. Vitamin A (found in animal products such as fish oil, beef liver, milk and eggs)  

1. Beta-carotene (found in citrus fruits, leafy green vegetables, carrots, sweet potatoes, pumpkin and capsicum) 

Technically, beta-carotene is a precursor of vitamin A. This means your body has to convert it before it can be used, so you need more of it to get the same vitamin A equivalent. 

Vitamin C 

This immune favourite is everyone’s go-to immune nutrient for a reason! Vitamin C is involved with both the production and function of your white blood cells, as well as supporting production of antibodies. That means it can help to fight off infections, but also reduce the risk of future illness. 

As a water-soluble nutrient, you need to consume vitamin C regularly – the body cannot store it. You’ll find vitamin C in a variety of fruits and veggies, particularly strawberries, tomatoes, citrus fruits, capsicum and broccoli. 

Vitamin E 

A lesser-known immune supporter is vitamin E. Vitamin E helps with the production and function of many types of white blood cells, as well as reducing inflammation. 

As a fat-soluble vitamin, you’ll find it in natural fat sources such as plant-based oils, nuts, seeds and seafood. 

Are you considering whether nutrient supplements are right for you? If so, our naturopath Trish is here to help you. She can assess your diet, lifestyle and goals, as well as any pathology results you might have from your GP. Together, you can discuss if you need supplements or just some simple diet tweaks! Trish can also help you to access high-quality practitioner-only products if required. 

To book an appointment with Trish at our Bundaberg clinic, book an appointment online here or call us on (07) 41522372