If your family seems to catch more than their fair share of illnesses, listen up! Being shut in during the winter months increases exposure to infections through interaction with co-workers and classmates. By incorporating immunity-boosting nutrients into your diet daily, you can increase resistance to infection and strengthen your immune system.

Proper nutrition is the difference between a weakened immune system and a fully charged immunity army. Nutrient all-stars for boosting immunity are protein, vitamins A, C and E, and minerals iron, zinc and selenium. Although their impact on our immune system may vary, including each of them in your family’s diet regularly will help cut down on sick days missed from work and school.

Protein

Antibodies, the front line of immune defense, are protein-based molecules. Without enough protein in our diet, our body won’t be able to build the amount of antibodies needed to resist infection. Luckily, protein deficiency is very rare in Americans since we tend to eat ample amounts of protein. However, if you do have picky eaters in the family, make whole grains, legumes (dried beans, lentils and peas), nuts, eggs, meat, poultry and fish a part of their daily meals.

Vitamin A

Vitamin A’s role in boosting immunity varies from helping maintain overall cell membrane health to enhancing the response of antibodies and white blood cells. Beta-carotene, the precursor of vitamin A, also has antioxidant properties. Vitamin A is found in dairy foods (milk, yogurt, cheese) and eggs. For beta-carotene, choose dark green and deep orange, red and yellow fruits and vegetables.

Vitamin C

Like other antioxidants, vitamin C helps neutralize oxidative stress caused by free radicals. Vitamin C is then helpful for not only protecting immune cells responsible for fighting off infection, but the rest of the body’s cells too. The hormone thyroxin, which regulates metabolic rate and thereby body temperature during fever, is made with the help of vitamin C. Vitamin C-rich foods also enhance the absorption of iron. So do not forget to include fruits and vegetables, especially citrus (oranges), sweet peppers, broccoli, cauliflower, strawberries, and kiwifruit.

Vitamin E

Known as a major antioxidant, vitamin E plays a significant role in lung health. Although this may not sound momentous, white blood cells pass through our lungs, so preventing oxidative stress to this region is important. Vegetable oils like soybean, corn and canola oil, legumes (peanuts, chickpeas), nuts (almonds), seeds (sunflower) and some vegetables (sweet potatoes, spinach and broccoli) provide vitamin E.

Iron

Having an iron deficiency can lead to a weakened immune system because it is a major ingredient for compounds, called enzymes, used by our cells. Include iron-rich foods such as meat, poultry, fish, legumes, eggs, dried fruits and enriched flours and grains to your family’s meals.

Zinc

Found in shellfish, meat, poultry, eggs, legumes and whole grains, zinc is an essential for many processes in our body. Specifically, zinc may help immune response by supporting the production of white blood cells.

Selenium

Antioxidant partner to vitamin E, selenium helps reduce the damage caused by free radicals in our body. Selenium-rich foods are seafood, meats and grains.

Source: Understanding Nutrition, 8th edition; Journal of Nutrition. 2001;131:616S-635S;
The World’s Healthiest Foods Web site, www.whfoods.com; The American Dietetic Association

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