'How important is diet for a healthy immune system?'

Sharing a snippet from a BBC article 

"How important is diet for a healthy immune system?
In winter, when viruses such as flu are more likely to circulate, there are often claims made that you can boost your immunity by eating particular foods, but do they stack up?

A healthy, balanced diet is important for supporting your immune system. You need sufficient energy and nutrients for the immune system to function properly, and poor nutrition can compromise it. But there is “no individual nutrient, food or supplement that will boost immunity, or stop us getting highly infectious viruses”, says Sarah Stanner, Science Director at the British Nutrition Foundation.

So do you need to make changes to your diet for the sake of your immune health?

Nutrients for immunity

Stanner highlights the following nutrients as important for normal immune function:

• Vitamin A supports T Cells (a type of white blood cells that identifies pathogens). Your body converts beta carotenes, from foods such as yellow, red and green (leafy) veg, carrots, sweet potatoes, red peppers and yellow fruits, into vitamin A. Liver, whole milk and cheese contains retinol, a preformed version of vitamin A.

• Vitamin B6, B12, folate, selenium and zinc help produce immune cells. Poultry, fish, egg and bananas contain B6. Meat, salmon, cod, milk, cheese, eggs and fortified foods contain B12. Green vegetables, pulses, nuts and seeds are good sources of folate. Brazil nuts, fish, meat and eggs contain selenium, while zinc can be found in meat, shellfish, dairy, bread and cereal products such as wheatgerm.

• Copper helps protect and fuel immune cells. Nuts, shellfish and offal are good sources.

• Iron helps immune cells stay healthy. Research shows females aged 11-49 are the most likely group to consume below the recommended amount of iron. Iron can be found in red meat and fish. Plant-based sources of iron (called non-heme iron), including wholegrains, nuts, beans and dried fruits, but aren’t as easily absorbed.

• Low levels of vitamin D are associated with reduced immune response. Our skin makes vitamin D from the sun, which is why taking a supplement is advised through autumn and winter in the UK. This advice is “not about preventing coronavirus, but for maintaining muscle and bone health”, according to the BNF.

If you think you might be consuming too little (or too much) of a particular nutrient, there is a nutrition calculator on the original post" (link below).

The above is just a snippet from the original BBC article, read it in full with relevant links here

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Articles within this blog are provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

Dear reader, this blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan