How to Boost Your Immune System (Part 2)

Increasing Immunity to Improve Health and Fight Sickness

This week we continue our discussion on ways to improve our immune systems. We will talk about creating meal plans to ensure we are eating right; and also discuss what roles supplement and water play in better health!

Immune-Boosting Meal Plan

A well-balanced diet, rich in essential nutrients is the foundation of a strong immune system. Consider incorporating the following immune-boosting foods into your daily meal plan:

• Fruits and Vegetables – Include a colourful array of fruits and vegetables, such as citrus fruits, berries, spinach, broccoli, and bell peppers, which provide vitamin C and antioxidants. The recommended intake is at least 4 1/2 cups of fruits and vegetables per day as part of a 2,000-calorie diet.

• Whole Grains – Opt for whole grains like quinoa, brown rice, and oats, as they offer a good source of vitamins, minerals, and fibre. The recommended daily intake of grains varies based on age, sex, and physical activity level, but most adults should aim for 5 – 8 servings per day.

• Lean Proteins – Include sources of lean protein like chicken, fish, beans, and lentils, as they provide essential amino acids for immune cell production. Protein needs can vary depending on factors like age and physical activity, but a general guideline for adults is about 0.8 grams of protein per kilogram of body weight.

• Healthy Fats – Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil, which contain antioxidants and support anti-inflammatory responses. It is recommended to limit daily fat intake to 25 – 35% of total calories, with the majority of fats coming from sources rich in unsaturated fats.

• Hydration – Stay well-hydrated by drinking plenty of water throughout the day. For men, the recommended daily water intake is about 3.7 litres (125 ounces), and for women 2.7 litres (91 ounces), including water from all beverages and foods.

It’s important to remember that individual nutritional needs can vary based on factors such as age, sex, activity level, health conditions, and personal preferences. If you have specific dietary concerns or health conditions, it’s best to consult with a registered dietitian or healthcare professional to determine the ideal amount of immune-boosting foods for your unique needs. A balanced and varied diet, along with a healthy lifestyle, is key to supporting a strong immune system and overall well-being.

Vitamins that Boost Immunity

Certain vitamins play a crucial role in supporting and boosting the immune system. Here are some key vitamins known for their immune-boosting properties:

1. Vitamin C 

This powerful antioxidant is essential for immune function and helps stimulate the production of white blood cells, which are important in fighting off infections. Good sources of vitamin C include citrus fruits (oranges, lemons, grapefruits), strawberries, kiwi, broccoli, and bell peppers.

2. Vitamin D

It is crucial for a healthy immune system and plays a role in modulating immune responses. Your body can produce vitamin D when exposed to sunlight, and it’s also found in fatty fish (salmon, mackerel), fortified dairy products, and supplements.

3. Vitamin A

This vitamin helps maintain the integrity of the skin and mucosal lining in the respiratory and digestive tracts, which are the body’s first line of defence against pathogens. Vitamin A can be found in foods like carrots, sweet potatoes, spinach, and eggs.

4. Vitamin E

Another antioxidant that helps protect cells from damage and supports the immune system. Good sources include nuts (almonds, sunflower seeds), seeds, spinach, and broccoli.

5. Vitamin B6

This vitamin is involved in various enzymatic reactions in the body, including those related to immune function. Foods rich in vitamin B6 include poultry, fish, chickpeas, bananas, and potatoes.

6. Vitamin B12

Necessary for the production of white blood cells and overall immune function. It is primarily found in animal products like meat, fish, and dairy, so vegetarians and vegans may need to consider supplements.

7. Folate (Vitamin B9)

Works with vitamin B12 to support immune function and is found in foods like leafy green vegetables, beans, and fortified grains.

It’s important to note that while these vitamins can support your immune system, they are not a substitute for a balanced diet and a healthy lifestyle. Whole foods are the best sources of these nutrients, but in some cases, supplements may be necessary, especially if you have a deficiency or if recommended by a healthcare professional.

Also, be sure to consult with a healthcare provider before starting any new supplementation, as excessive amounts of certain vitamins can be harmful. A well-rounded diet and lifestyle are essential for maintaining a strong and resilient immune system.

Hydration and Immune System

Hydration plays a vital role in maintaining a healthy immune system. Staying properly hydrated is essential for various bodily functions, and it directly impacts your body’s ability to defend against infections and illnesses. Here are some ways to ensure adequate hydration, consider the following tips:

• Drink Plenty of Water – Aim to drink enough water throughout the day. The amount of water needed varies from person to person, but a common guideline is about 8 cups (64 ounces) daily. However, individual requirements may be higher based on factors such as climate, activity level, and overall health.

• Monitor Hydration – Pay attention to signs of dehydration, such as dark urine, dry mouth, or feeling thirsty. When you feel thirsty, it’s a signal that your body is already slightly dehydrated, so try to drink water regularly throughout the day.

• Incorporate Hydrating Foods – Many fruits and vegetables have high water content and can contribute to your overall hydration. Examples include watermelon, cucumber, oranges, and celery.

• Limit Dehydrating Beverages – Minimise the consumption of dehydrating beverages like alcohol and caffeinated drinks, as they can lead to fluid loss.

• Stay Hydrated During Illness – If you’re sick, especially with a fever or vomiting, it’s even more crucial to stay hydrated to support your immune system and aid in recovery.

Maintaining good hydration is a simple yet powerful way to support your immune system and overall health. Remember that individual hydration needs can vary, so listen to your body’s signals and adjust your fluid intake accordingly.