Boosting your immune system

Eating for immunity

It is important to consume a well balanced diet and consume a range of foods from the five food groups in order to nourish your body.

1. Fruit and Vegetables

Ensure you are meeting your recommended serves of Fruit and Vegetables. Vitamin C is needed for growth and repair and Vitamin A has numerous roles in the immune system. Vitamin C is found in oranges, capsicum, strawberries and broccoli and Vitamin A can be found in sweet potato, carrots, pumpkin and spinach

2. Protein

Protein helps us to fight illness and keeps our body strong. High protein source foods include meat, fish, chicken, eggs, dairy, nuts, beans and legumes.

3. Iron

Iron is also important for our immune system and is found in meat, fish, chicken and eggs. Vitamin C is better absorbed by the body when paired with iron rich foods

4. Zinc

Zinc deficiency may reduce immunity. In order to ensure you are getting enough Zinc, consume foods like meat, oysters, milk and wheat bran. Zinc builds the immune system and helps to heal wounds effectively.

Other important tips to help support your immunity in conjunction with eating well:

  • Keep hydrated and consume adequate fluids throughout the day
  • Try to implement some relaxation in your day to day life by listening to music, walking in the fresh air or reading a book. Research indicates that people less stressed have a stronger immune system.
  • Also remember to increase activity, get moving and ensure you are getting enough exercise.

Stephanie Blackwell APD