Ten essential vitamins and minerals for a healthy immune system this year
It is tricky fitting plenty of vitamins and minerals into your day-to-day life but small diet changes can massively support immune function over winter
As winter approaches, seasonal colds are lingering around the corner, and if there's one thing we learned from the unfolding of COVID-19 last year, it's how to arm our immune systems better in order to fight against viruses.
You may already be taking daily supplements such as the best vitamins for women over 50, which can be good for building a healthy gut and microbiome when you don't get certain vitamins from the foods you eat. But scientists have found you can do more to improve your immune function and fight against cold and flu this winter.
A research review (opens in new tab) commissioned by Health and Food Supplements Information Service (opens in new tab) (HSIS) suggests that no less than 10 different nutrients are essential for a healthy immune system. Analysing data from over 70 studies, the researchers concluded what vitamins teens, young adults and elderly people aren't getting enough of.
The results suggest they should aim to consume more of the following vitamins:
The lead author of the study and nutritionist, Dr Pam Mason, stated that nutrition has a significant impact on immune function.
"Studies show clearly that people with a good nutritional status – who have the recommended amounts of nutrients in their diets – fare better in terms of resisting viral infections, recovering quicker, and experiencing less severe illness," she added, "In contrast, studies show that people with a poor nutritional status and low intake of immune-supporting nutrients are worse off."
However, you can avoid a "poor nutritional status" and the resulting health complications with a few small dietary changes. A study (opens in new tab) conducted in May found that people, especially women, who regularly consumed multivitamins, vitamin D, omega-3 fats and probiotics, had a lower risk of contracting the coronavirus infection. This comes at a time where women are now getting less vitamin A, vitamin B2, folate, iron, and zinc than they did a decade ago, according to the HSIS study.
UK GP, Dr Gill Jenkins from the Health and Food Supplements Information Service, told Fit&Well, "Eating a balanced diet, including foods rich in vitamins and minerals, like vegetables, wholegrains, fish and eggs is essential but according to government data most of us, whatever our age, are simply not consuming the nutrients we need from our diet."
Dr Jenkins says that people can bridge these gaps and help their immune system by taking a daily multivitamin and multimineral supplement, together with an omega-3 supplement.
Our best fish oil supplements guide will help you find the best option for you to increase your omega-3 intake. Nutrient-rich food, some of which Jenkins mentioned above, should also be cooked in a healthy way; for example, on the grill rather than frying or roasting in lots of fatty oil and butter (and you can check out our list of the best health grill entries here).
Maximising the amount of vitamins and minerals you get in your daily diet will make you less dependent on taking additional supplements.
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