Download Beat The Flu with These Essential Vitamins

Beat The Flu Essential Vitamins
The immune system can be weakened by all kinds of stressors, including diseases or chronic
conditions, invading organisms, poor diet or nutrient absorption issues, side-effects of
medications, general organ health, and ageing. It is a proven fact that there is a link between
healthy eating and academic achievement in students. Therefore in order to help our brains
and bodies function adequately we need to fuel it appropriately. Good nutrition is essential to
a strong immune system, which may offer protection from seasonal illness such as the flu and
other health problems. Help protect yourself against infection and boost your immunity by
including these nutrients in your diet.
Vitamin D
Vitamin D has a role to play in protecting the lungs and respiratory system from infections by
increasing the secretion of anti-microbial immune cells. From April to September we can
make some vitamin D by exposing our face, arms and legs to UV rays. However, we can
ensure we have enough of this vitamin by regularly including vitamin D rich foods, such as
oily fish (salmon, tuna, sardines and mackerel), eggs and fortified foods (milk, yoghurts and
cereals) in our meals.
Vitamins A, C and E
Protective vitamins, minerals and other components found in fruit, vegetables, herbs and
spices taken consistently help to keep our immune systems working properly. Aim to eat at
least two pieces of fruit and three vegetables a day to get a complete complement of vitamins
and minerals for immune health. In particular, mushrooms help in the production of white
blood cells. Broccoli and other cruciferous vegetables such as cabbage, kale, Brussels sprouts
and cauliflower are good sources of vitamins in general. Broccoli also contains
glucosinolates, which help to stimulate the body’s immune system. Vitamin B2, also found in
broccoli, is vital for growth and vision and a healthy immune system.
Omega 3
Omega 3 fats are also essential. They work by increasing the activity of phagocytes, the white
blood cells that destroy bacteria. These fats also help strengthen cell membranes, thereby
speeding up healing and strengthening resistance to infection in the body. Eating a minimum
of one portion of omega-3 rich oily fish (salmon, mackerel, tuna) each week is good for heart,
joint and immune function. Maintaining a healthy weight can help your immune health too.
Carrying excessive weight around the middle has been associated with compromised immune
function, chronic inflammation and an increased risk of infection.
Protein
Protein is the building blocks for the body’s defense mechanism. Eat a variety of protein
foods including seafood, lean meat, poultry, eggs, beans and peas, soy products and unsalted
nuts and seeds are best sources of protein.
Other nutrients such as Zinc, Iron are also very important in our diet and can be obtained
from beans, nuts, whole grain products and meat.