5 nutrients for boosting your Immunity
Vitamin A
Eating enough Vitamin A is essential as it helps to keep the membranes in our nose and throat healthy; these are our front-line defences against bacteria getting in. To get your daily recommended intake of Vitamin A you could eat one large sweet potato, or have a large handful of spinach thrown into a salad or stir-fry.
Vitamin B6
This vitamin helps to make antibodies that fight off diseases. Fish, lean meats and poultry are all good sources of Vitamin B6 but one of the foods richest in this type (which vegetarians will be happy to discover) is chickpeas. To get your daily recommended intake of Vitamin B6 you could eat a tin of chickpeas or a chicken breast.
Vitamin C
Vitamin C is an important antioxidant and it has been shown to reduce the duration and severity of a cold. You can get your recommended daily intake in half a pepper or a small handful of strawberries. Other good sources include kiwi fruit, broccoli, sprouts and cantaloupe melon.
Vitamin E
Vitamin E is a fat soluble vitamin and important antioxidant involved in the cells which contribute to our immune function. The majority of Vitamin E’s benefits come from avoiding deficiency and is found in eggs, nuts and green vegetables.
Zinc
This is an essential mineral for wound healing and it has also been shown to reduce the incidence, and shorten the duration of a cold. Good sources of zinc include meat, shellfish, milk, dairy foods and bread.