By Lucy Jones, Lutrition
Did you know your diet can play an important role in your immune system? With Autumn just around the corner, it’s important you’re giving your body and immune system the nutrients it needs to be strong enough to fight off any colds you’re faced with as we enter the cold and flu season.
Keep reading to discover 3 foods to regularly eat to help support your immune system this autumn.
Frozen Berries
Berries are a great source of vitamin C – a nutrient many people look to at the first hint of a cold. Vitamin C is well known for its ability to support the immune system.
Whilst fresh berries might not be in season in the UK during Autumn, this may, surprisingly, come as a benefit. Frozen immediately after harvest, these berries will maintain the same levels of vitamin C over time, as they did on the day they were picked. It’s a misconception that frozen fruits are less nutritious than fresh. Plus, frozen berries are usually much cheaper than buying fresh – making them a budget friendly food.
If you’re not a fan of frozen berries, vitamin C is also found in oranges, broccoli and white potatoes.
Sweet Potatoes
Sweet potatoes are rich in vitamin A, a nutrient which helps with the production of immune cells. It’s also responsible for keeping the lining of the nose healthy, which can often be the first line of defense against nasty pathogens.
Sweet potatoes can be added to the diet easily. Occasionally, swap your regular white potatoes for sweet potatoes to make homemade chips or mashed potatoes. Alternatively, why not use half and half?
Brazil Nuts
Brazil nuts are one of the best sources of selenium, which is a mineral that helps the immune system to work properly. Did you know that just 2-3 brazil nuts contain the daily requirement of selenium for adults? These selenium packed nuts make the perfect snack or addition to your usual breakfast.
Whilst I always encourage a food first approach, some nutrients can be trickier to get through food alone.
Vitamin D Supplements
Vitamin D is another nutrient helping the immune system to function properly. Sunlight is the main source of vitamin D in the UK – something you’ll see less and less of during the colder months. Foods such as oily fish, fortified breakfast cereals and mushrooms can contain vitamin D. However, it’s unlikely you’ll eat enough of these to meet the adult daily recommendation of 10 micrograms.
For a more reliable source of vitamin D during these months, Public Health England recommends that all UK adults take a 10 microgram (or 400IU) vitamin D supplement each day from late September to late March. However, if your vitamin D needs are higher, or you’re deficient in vitamin D, you may need to supplement with a different dose. Speak to your GP if you’re concerned.
Do any of these feature in your diet? If not, how can you add at least one to your diet this week?