IMMUNE SYSTEM
Foods to strengthen your
IMMUNE SYSTEM In these uncertain times, we all want to support our families’ immune systems. Caryn Gootkin discovers what affordable foods we should eat to increase our chances of fighting off viruses and bacteria
ESSENTIAL NUTRIENTS AND WHERE TO FIND THEM NUTRIENT: VITAMIN A Why: “Vitamin A strengthens our skin, which is our body’s first line of defence against germs,” says Piderit. Eat: Orange vegetables (butternut, pumpkin, carrots) contain beta carotene, a provitamin the body converts into Vitamin A, also animal livers.
Monique Piderit
NUTRIENT: VITAMIN C Why: Vitamin C helps protect our body cells from damage, and strengthens our immune system and skin. “The body can’t make or store it so we need to eat it regularly,” says Piderit. Eat: Many fresh fruits and vegetables are high in Vitamin C, including citrus fruits, strawberries, pawpaw, mangos, kiwi fruit, peppers, and broccoli. NUTRIENT: VITAMIN D Why: Nicknamed the “sunshine vitamin”, Vitamin D lowers our risk of viral infections and respiratory infections (particularly important in light of the global pandemic). “Our skin can make Vitamin D when exposed to sunlight; this is in fact one of the best ways to get it,” says Piderit. Eat: Tinned fish (pilchards), eggs and mushrooms. “It actually pays to ‘tan’ your mushrooms in the sun for 15 minutes before cooking, as it greatly increases their Vitamin D content,” says Piderit.
NUTRIENT: ZINC Why: Zinc, a mineral that can’t be made or stored in our bodies, is vital for our immune systems. “We need to eat zinc-rich foods daily to provide our body with sufficient quantities of this important mineral,” says Piderit. Eat: Beef, baked beans, porridge, chicken pieces, some yoghurts (with added zinc).
SIGNS OF A WEAKENED IMMUNE SYSTEM
Our immune systems face various challenges, some of which are inborn, called primary immune deficiencies (PID), while others are secondary, which we call acquired immune deficiencies. “Children often get recurrent infections,” says paediatrician Dr Marilee Kriel, “but only some of these children have immune deficiencies. The incidence of PID is more common than many think: one in 500. When we see children with what we call SPUR infections – severe, persistent, unusual (complications or organisms) or recurrent infections – we look for an immune deficiency.” Dr Kriel says that if you or your child have two or more of the following symptoms, based on the warning signs of PID created by the Jeffrey Modell Foundation, you should see a paediatrician or a physician with an interest in allergies and immunology. 1. Family history of immune deficiency. 2. Failure to thrive or grow normally (for children). 3. Frequent infections: “If you experience: • two (adult)/four (children) or more ear infections in one year • chronic bacterial sinusitis (two or more serious infections) • two or more bouts of pneumonia (children)/one bout of pneumonia in one year (adults), or • two or more months on antibiotics with little effect (children) in one year, you should seek medical help,” says Dr Kriel. 4. Recurrent intravenous antibiotics to clear infections. 5. Two or more episodes of sepsis or meningitis (children). 6. Recurrent viral infections (adults). 7. Skin conditions: “The following skin conditions could indicate immune deficiencies,” says Dr Kriel: • recurrent or resistant candidiasis of the mouth or skin (thrush) • recurrent deep skin or organ abscesses. 8. “If an adult suffers from chronic gastrointestinal issues or unexplained weight loss, they should investigate further,” says Dr Kriel.
FAST FACT: Having a fever and inflammation can be unpleasant, but they’re signs that your body is doing its job. Fever releases white blood cells, increases metabolism, and stops certain organisms from multiplying. Inflammation occurs when each damaged cell releases histamines. The histamines cause the cell walls to dilate. This creates the redness, heat, pain, and swelling of inflammation. As a result, your body limits the effects of the irritant. Source: healthline.com
Images: iStock.com, Portrait images: supplied
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itamins and minerals are the nutrients that fuel our bodies’ daily functions and strengthen our immune systems, says registered dietitian Monique Piderit of Nutritional Solutions. “We all need a wide variety of healthy foods to meet our nutrient needs. We can get some nutrients from supplements but they are expensive and don’t carry the other health benefits of whole foods. Focus on foods first with supplements to fill the gap not met by food, rather than the other way around.”
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