Heating systems in our homes and workplaces create dry air, posing a challenge for skin and mucus membranes.
Protect them with sufficient supplies of vitamin A from fresh vegetables like carrots, spinach and broccoli.
Vitamin C strengthens the immune system, reduces oxidative stress and is one of the requirements for collagen production. Let and abundance of fresh citrus fruits, bell peppers, cauliflower, hawthorn and black currents provide you with an extra boost of this essential nutrient. For maximum benefit these fruits and vegetables should be consumed fresh and raw.
Vitamin D supports calcium household and immune system. While a certain amount can obtained from consuming meat and fish, you should insist on daily exposure to sunlight for the body to synthesise sufficient quantities.
Iron is an important component for the process of oxygen transportation, cell renewal and energy metabolism. Lack of iron can lead to damaged nails and hair, lack of energy and increase the risk of infection. Meat, fish, lentils, red beets, dried apricots and black currents are excellent sources.
Zinc supports healthy hair growth, wound healing and helps prevent infection. Get it from apples, beef, cheese and hazelnuts.
Adequate immune response is based on sufficient supplies of proteins and amino acids from meat, fish, cheese, lean ham, turkey, chicken, plain yoghurt, eggs and nuts.
If your not eating as healthy as you should, it may be best to get the whole family to take a good quality nutritional supplement. They are a great way to obtain the missing nutrients which are of course the vital to an optimum functioning immune system.
Barbara is a qualified nutritionist offering Health, Nutrition & Lifestyle Counseling. She gives Healthy weight loss advice and promotes the Mediterranean diet. She is the author of the Med Life Diet - creating healthy lifestyle habits and attitudes for life !