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