5 Essentials for a Better Immune System.

strong immune system is important during the cold and flu season and the current coronavirus pandemic. While quality sleep, regular exercise, adequate hand-washing and social distancing all play a role in maintaining a healthy immune system, the foods you eat can also help.

Sadly, we do not eat enough of the foods we need to keep ourselves healthy all year-round. There are a number of foods that provide many nutrients including vitamins and minerals to keep our immune systems in tip-top shape. Here are 5 Essentials for a Better Immune System.

5 Essentials for a Better Immune System

Vitamin D

5 Essentials for a Better Immune System

5 Essentials for a Better Immune System

Vitamin D is otherwise known as the “sunshine vitamin” because it’s produced in your skin in response to sunlight. Our bodies produce Vitamin D naturally when we are directly exposed to sunlight. We can also get it through certain foods and supplements to ensure adequate levels of the vitamin in our blood. When it comes to Vitamin D sources, think oily and fortified:

Vitamin C

5 Essentials for a Better Immune System

5 Essentials for a Better Immune System

Vitamin C may help prevent infections or shorten their stay in the body. Vitamin C is often thought of as a natural cold remedy and features in many supplements promising to boost the immune system. Our bodies cannot produce or store Vitamin C. Therefore, it’s essential to consume it regularly in sufficient amounts. Sources of Vitamin C include:

Vitamin A

5 Essentials for a Better Immune System

5 Essentials for a Better Immune System

Vitamin A is a great infection-fighter and comes in two forms: preformed in animal sources such as fish, meat and dairy or from plant sources i.e. carotenoids. It’s also involved in the production and function of white blood cells, which help trap and clear bacteria and other pathogens from your bloodstream. When it comes to carotenoids, think colourful:

Zinc

5 Essentials for a Better Immune System

5 Essentials for a Better Immune System

Zinc is needed for the production of new immune system cells. It’s found primarily in animal foods but can be also found in some vegetarian foods. Because it is necessary for immune cell function and cell signalling, a deficiency can lead to a weaker immune response. Therefore, we should include foods into our diet that are rich in Zinc such as:

Iron

5 Essentials for a Better Immune System

5 Essentials for a Better Immune System

Iron is essential for both men and women. As well as supporting immune function, it helps reduce tiredness and fatigue, cognitive function and formation of red blood cells. It comes in different forms but our bodies can more easily absorb iron from animal sources, which is abundant in:

In Short…

Our bodies need a variety of foods to provide vitamins and minerals to keep our immune systems strong. Unfortunately, it’s not as easy as eating an orange or popping a couple of Vitamin C pills and expecting an instant burst of Vitamin C to prevent a cold and to boost our immune systems.

A strong and healthy immune system requires a balanced healthy diet over time. With a few exceptions, it’s best to get your vitamins and minerals from your food rather than in pill form. Let us help you keep feed your immune system with high-quality delicious meals made from fresh and wholesome ingredients. Leave the hard part to us, while you simply enjoy.

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Annie O'Brien

Annie O'Brien

Annie is our Business Development Manager here at GourmetFuel. Annie completed her Bachelor’s degree in Food Innovation at the Technology University of Dublin. Before joining the team at GourmetFuel, she worked for a successful start-up company based in New York City where she gained valuable experience in product development, food safety, and allergen management and control.  Her areas of interest are food business sustainability, health promotion, and nutrition research. 

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