Foods, Supplements and Sleep

Looking after your immune system has never been so popular.  From supplements to detox diets, the internet is full of all the ways you can boost your immune system.  Some of them may even work! As part of our Minding Me Gluten Free Course this year, we are taking a look at what really does work when it comes to looking after your immune system.  Foods to include, supplements that might help and some lifestyle tips that can make all the difference,

Can Diet Make You Bulletproof?

The bad news is that there is no diet, food or nutrient that is going to make you immune to every bug that is going around.  However, what you eat can help to support your immune system.  This makes it easier for your body to fight a cold or even stop one from getting started. So what to do?

Wash your hands.

This might sound odd, but one of the most common ways you pick up a virus or other bug is by touching it.  On door handles, on stair rails, even shaking hands with other people.  This doesn’t mean stop all human contact! But, it’s a good idea to regularly wash your hands throughout the day, especially if you have been around someone who is sniffling. 

So, what are the key nutrients for my immune system?

Vitamin C

Probably the most famous nutrient for immunity is vitamin C.  Vitamin C is found in vegetables and especially fruit.  You need to aim for 5-7 servings of fruit and vegetables per day.  The easiest way to do this is to make 1/3 – ½ of your meals fruit, salad or vegetables.  Try having fruit with breakfast; a bowl of vegetable soup or a side salad at lunch and a stir-fry at dinner.  DO check out the recipes that go with this course for lots of ideas on adding more fruit and veg to your day.

Do you need a supplement? Lots of people believe that you should take a huge dose of vitamin C if you have a cold but sadly, the science doesn’t really support this.  It will do you no harm to take something like 1000mg of vitamin C for a week or two but it’s not recommended that you do this for longer. Anyway, if you are eating all your fruit and vegetables you will have more than enough vitamin C to keep your immune system in good shape without having to spend extra money on supplements.

Vitamin D

Vitamin D is famous for helping to keep bones strong, but vitamin D is also an essential part of your immune system.  Studies show that having a higher levels of vitamin D reduce your chances of getting a respiratory infection (e.g. coughs, colds & chest infections).  In Ireland, lack of sunshine means that many of us are deficient in vitamin D.  Foods like salmon, mackerel, sardines and eggs are good sources of vitamin D but you do need to top up with supplement.  Especially in the dark winter months.  15 micrograms a day for adults and children need between 5 and 10 micrograms per day depending on their age..

Zinc

When it comes to the immune system, zinc is the new vitamin C.  Find zinc in seeds like sunflower seeds and sunflower seeds as well as nuts like walnuts, cashews and Brazil nuts.  Add seeds to breakfast cereals or smoothies and chop nuts through salads or eat as a snack. The good news is that dark chocolate (70% cocoa or more) is also a great source of zinc.

Selenium

Lesser known but just as important, selenium is a key nutrient for a healthy immune system.  Find selenium in beef, chicken and pork as well as sunflower seeds, salmon, mackerel and eggs. Brazil nuts are another famous source.

Protein

You hear all about protein being good for muscles, but protein also helps keep your immune system strong and healthy.  Most people do eat enough protein but some people who are following a vegan or vegetarian diet may not by hitting targets.  Aim to have some high protein foods at 2-3 meals per day.  These include fish, chicken, eggs, beans, lentils, meat, and tofu.  You can also top up protein with yoghurts and cheese.

Sleep

Don’t underestimate the power of sleep.  No matter what you eat, you will still run into problems if you don’t get enough rest and sleep.  Try to get at least 7 hours a night but if you can aim for 8, that is even better.  Try going to bed 30 minutes earlier – and aim to be in bed before 10pm most nights.  You get a better quality of sleep from 10pm to 3am so it’s great for your body to be in bed that bit earlier.  Remember: “An hour before midnight is worth two after”.

What about a general multivitamin?

If you are struggling with healthy eating and find you are getting lots of colds and infections, then you might benefit from a general multivitamin and mineral supplement.  It’s best to go for something that will give you a little bit of everything.  And you don’t have to spend a lot of money – the general multivitamins that you see in your supermarket can be quite good.  Just remember: Food First.  It is always best to get your nutrients from foods as much as you can and just use supplements as a backup.