Nutrients to boost your immune system

Winter is here yet again, and so are the colds + flus we certainly did not miss.

Feeling like you're getting sick all the time, or never fully recovering?

Time to boost your immunity! ✨

The above nutrients are necessary for immune function. They support the normal development and function of immune cells, which in short seek out infection and fight it - while also protecting our bodies from damage.

Where to find them?

ZINC
Oysters, red meat, pork, poultry, cashews, pine nuts, hemp, pumpkin + sesame seeds

VITAMIN C
Oranges, lemons, strawberries, broccoli

VITAMIN D
We mainly make Vitamin D from the sun, which is why levels generally drop in winter. It is however found in some foods such as eggs, salmon, cod liver oil + mushrooms. Leaving mushrooms out in the sun increases their Vitamin D content, how cool is that?

VITAMIN A
Beef liver, eggs, salmon, tuna, dairy, sweet potato, spinach, carrots, tomatoes, broccoli, cantaloupe, red capsicum, mango, cod liver oil.

SELENIUM
Brazil nuts (2-3 of these per day meets our selenium requirements), fish, oysters, prawns, squid, eggs, pork, chicken, lamb, beef, dairy, chickpeas, cashews.

IRON
Heme (animal sources)
Beef, lamb, chicken, liver, octopus, sardines, eggs.

Non-heme (Plant sources)
Lentils, beans, peas, quinoa, oats, pumpkin seeds, chia seeds, sunflower seeds, cashews, pistachios, pine nuts, tahini, plums, apricots, spinach, seaweed.

VITAMIN B12
Lamb, chicken, octopus, oysters, sardines, beef.

FOLATE
Liver, eggs, salmon, beans, peas, chickpeas, quinoa, seaweed, rocket, spinach, broccoli, beetroot, avocado, plums, sunflower + chia seeds.

PROTEIN
Meat, fish, poultry, dairy, eggs, nuts, legumes + beans.

Ensuring adequate quality and quantity of sleep, as well as managing stress levels is also incredibly important for healthy immune function.

There is also probiotics, and gut health in general, but that’s a whole other post.

You can book an Immune Support consultation through the link in bio.