3 essential nutrients for a healthy, robust, immune system!
What we eat becomes part of us. When we take a closer look, the protein foods we eat are broken down into amino acids, which go on to create the cells of our immune system, which help to defend from infection. Aside from supplying the building blocks for our immune cells, our food also provides essential vitamins and minerals that our immune cells require to function properly. You well and truly are what you eat.
The immune system is a complex system of cells, tissues, and organs, that have specialized roles in defending against foreign substances, and pathogenic microorganisms, including bacteria, viruses, and fungi. By looking closer at the immune system, it is our body's defense against disease, effectively preventing illness!
The immune system is influenced by many factors including diet, age, stress, lifestyle, sleep, and exercise. There is so much we can do for ourselves daily! Looking at the immune system more specifically I have touched on three absolute superstar nutrients, vital for our immune system, two of which often get missed therefore are a common deficiency.
VITAMIN D & THE IMMUNE SYSTEM
Did you know that a light-skinned person (less melanin) will synthesize 20,000 IU of vitamin D in 20 minutes of sun exposure? Lighter skinned people synthesize vitamin D 6x faster than dark-skinned people! Even though 20,000 IU's per day will reach an optimal level, approximatively 84% of New Zealanders' are deficient in this essential vitamin.
Vitamin D is a hormone that our bodies produce from cholesterol through a process triggered by the sun's ultraviolet B rays on the skin. Vitamin D is an anti-viral molecule, vital for immune function, allowing the body to combat viruses more effectively. It also suppresses inflammatory processes and protects against respiratory and viral infections.
In an analysis, people with vitamin D levels of at least 40 ng/ml reduced their risk of colds by 15% and the flu by 41%, compared with those with a level below 20 ng/ml. Adequate levels of vitamin D can be achieved by 10-20 minutes of direct sunlight, between 10 am-2 pm in summer months, exposing a minimum of your legs and arms. It is still very important not to burn your skin, however, sunscreen has been shown to significantly reduce vitamin D production. Synthesized vitamin D is stored in body fat to prevent deficiency during winter months, however, supplementing with vitamin D3 can be a safe precaution.
ZINC & THE IMMUNE SYSTEM
Zinc is an absolute superstar nutrient, being involved in over 200 enzyme reactions within the body. Zinc is a vital mineral for our immune system, helping fight inflammation, viruses, and infections. It is essential for our hormones, blood glucose management, wound healing, regulating cortisol levels and stress response, and maintaining the integrity of collagen in connective tissue and hair.
Unfortunately, most soils in the world are zinc deficient, including here in NZ, therefore the produce grown in the soil is also deficient. These days the only real food sources of zinc include oysters, and small amounts in beef, lamb, eggs, and seeds (mainly pumpkin). Unfortunately, it is very difficult to reach our RDI of zinc from eating these foods therefore most people are not getting enough of this vital mineral.
On top of this, it has also been shown that the oral contraceptive pill rapidly depletes zinc levels in the body, along with other vital nutrients including folic acid, B2, B6, B12, vitamin C, vitamin E, magnesium, and selenium.
In light of this, ironically, zinc is also essential for our hormones, helping regulate our menstrual cycle, reducing hormonal acne, reducing inflammation and period pain, supporting thyroid health, helping regulate cortisol and stress response, and maintaining the integrity of collagen in connective tissue and hair.
Signs and symptoms of zinc deficiency:
If you are zinc deficient, you may have some of these symptoms, however, you may have no symptoms at all.
· Suppressed immunity, frequent colds and infections
· White spots on your fingernails
· Depression and anxiety
· Sugar cravings
· Skin infections and slow wound healing
· Easily scarred skin
· Acne
· Hair loss
· Acid reflux, indigestion, heartburn, loss of appetite
· Loss of smell or taste
· Infertility, especially for males
· Slowed growth in children
So, should we be supplementing with zinc? Everyone requires different unique needs, and zinc blood and taste testing are available to help with this process.
VITAMIN C & THE IMMUNE SYSTEM
Vitamin C is another incredible nutrient. It is essential for maintaining a healthy immune system but also plays a fundamental role in wound healing, bone density, enhancing brain function, lowering blood pressure, and improving iron absorption. We need vitamin C daily to help the body make collagen, the elastic tissue that is found in the skin, ligaments, tendons, cartilage, and blood vessels. Additionally, vitamin C is a powerful antioxidant that reduces damage and inflammation in the body, helping protect from degenerative diseases.
Vitamin C is involved in many parts of the immune system. Firstly, this nutrient encourages the production of white blood cells, lymphocytes, and phagocytes, which protect the body against infection. Vitamin C helps these white blood cells function more effectively, while its antioxidant effects protect against free radicals and strengthen the skin's natural defense system.
Fresh fruits and vegetables are the best sources of vitamin C, however heating food decreases vitamin C levels, so a range of fresh and cooked produce is best. Great sources include berries, citrus, dark leafy green vegetable, and broccoli. Eating a wide variety of fresh produce at every meal will ensure you are getting enough vitamin C. Supplementing with vitamin C, especially when the body needs extra support, is a fantastic safe option.
Vitamin C is a water-soluble vitamin, which we cannot synthesize ourselves, therefore we are dependent on getting this nutrient through our diet.
Eating a diet rich in whole foods, focusing on fresh vegetables and fruits at every meal, is the key to optimal health. If you are interested in optimizing your diet and specific supplementation to best suit your needs, then please feel free to contact me!
