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February 2008
Keep Your Immune System Strong
The winter months bring holidays and festivities, but can also bring colds and flu. As we age our immune system tends to weaken, and illnesses seem to be more severe and last longer. The best defense against the cold and flu season may come from your diet, not the pharmacist.
There are many factors that play a role in our health. Overall nutrition is one factor. When our bodies have all the nutrients in proper balance, our immune system also has the right tools to do its job correctly. When key nutrients are lacking, the body cannot keep up with the demands, and immunity may break down.
Vitamins & Minerals
Sometimes it’s the littlest things that make the biggest difference. The immune system relies on vitamins and minerals to help keep it working strong. Key vitamins include: Vitamins A, B6, C and Folic Acid. Vital minerals are: Zinc, Iron and Selenium. It has been found that if even one of these nutrients is deficient in the body, the immune response can suffer. But excessive intake can have the same effect, so mega-dose supplements aren’t the answer. Balance is definitely the key.
FACTORS COMPROMISING IMMUNITY
- Lack of Sleep
- Lack of Nourishment
- Lack of Exercise
- Major Surgery, Cancer
- Age
KEY IMMUNE NUTRIENTS
Vitamin A: Forms white blood cells, especially those that are the body’s 1st defense against infection.
Vitamin C: Aids in the function of white blood cells; an antioxidant, which may decrease congestion.
Vitamin E: This antioxidant protects immune cells and aids in white blood cell development.
Selenium: Helps form antibodies, protecting immunity. (Excessive intake impairs immune response)
Zinc: Aids in development of the immune system and fights organisms that cause infection.
Iron: Plays a critical role in killing infection.
Nutrient-Filled Immune Boosting Foods
- Bell Pepper
- Butternut Squash
- Collards
- Spinach
- Cantaloupe
- Papaya
- Soybeans
- Whole Grains
- Flaxseed Meal
- Lean Red Meat
- Fish
- Walnuts
Nutrition is the first line of defense to keep your immune system strong. The belief is that consuming foods providing these key nutrients can slow down the aging of the immune system. There is a fine line between benefit and harm. Eating a healthful diet is better than taking supplements, with the exception of a multivitamin and mineral or if your physician advises you to do so.
Try to include a variety of colorful fruits and vegetables– aim for nine servings (1/2 cup each), two servings (2-3 oz each) of lean meats and fish, and three (3) servings of whole grains each day. Odds are you won’t need that “magic pill.”
Did You Know? Omega-3 fatty acids, those found in fish (salmon and tuna) along with flaxseed and walnuts, may enhance immunity!
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