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We are officially in cold and flu season and the increased demands that often accompany this time of year can leave us feeling run down and more susceptible to getting ill. While there is no guarantee that even the healthiest among us won’t get sick, one way to help reduce the risk is to maintain a healthy immune system.

The immune system is the body’s defense against infections and outside invaders. It’s a complex process involving specialized cells, organs and tissues, as well as the physical barriers provided by our skin, hair, mucus membranes, tears and saliva. To have a healthy immune system we need to ensure we’re getting proper nutrition. If we’re deficient in even one nutrient, it can make it difficult for our bodies to fight off infection. Some of the most notable nutrients known to play a role in immunity are protein, vitamins A, C and E and zinc.

Protein does more than build muscle, in fact, it has a role in every cell of the body. Not only does it make up skin, one of the first lines of defense against bacteria and other invaders, it’s also part of the body’s defense system in the form of antibodies. Good sources of protein are found in animal products, soy, nuts and legumes.

Vitamin A supports immunity by keeping skin, and the tissues in our mouth, stomach, intestines, as well as our respiratory tract, healthy. It also helps regulate our immune system, and it is an antioxidant that fights inflammation. Vegetables with deep orange and red hues, like sweet potatoes, carrots and pumpkin, are good sources of vitamin A, as are dark leafy greens.

Vitamin C also supports skin and tissue health, including the cells of our mucus membranes. As an antioxidant, it reduces inflammation and it helps to regenerate other antioxidants, such as vitamin E. It may also protect against infection by stimulating the production of antibodies. While citrus fruits, such as oranges, are the most familiar sources of vitamin C, other foods, such as bell peppers, berries, broccoli and mangos, all contain this vitamin.

The primary role of vitamin E is as an antioxidant, protecting our cell membranes from damage caused by free radicals and it aids the production of immune cells. Vitamin E is found in nuts, seeds, avocados and vegetable oils.

Zinc is a mineral associated with more than 200 enzymes in the body. It helps promote the growth and repair of cells and tissues, including the development and regulation of immune cells, and it also fights against inflammation. Meat is one of the highest sources of zinc, it is found in shellfish, nuts and seeds, as well as whole grains and legumes. However, grains and legumes contain compounds known as phytates that may reduce the absorption of zinc compared to animal sources.

Other nutrients, such as vitamins D, B6 and folate, and the minerals copper, iron and selenium may also influence immunity. Even our gut bacteria help keep our immune system strong. It’s important to remember that supporting a healthy immune system requires more than just a single nutrient or food group. It is a complex system of interconnected functions. If you feel your diet is lacking, consider taking a multi-vitamin. However, when it comes to supplements more is not always better. Taking excessive amounts is not only potentially dangerous, but some nutrients may actually reduce immunity when taken in excess. The best advice is the well-worn advice to eat a balanced diet, rich in fruits and vegetables, exercise regularly, get adequate sleep and do your best to reduce stress.

Source: http://www.dailycamera.com/lifestyles/ci_32283749/nutrition-talk-eating-healthy-immune-system

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Nutrisattva is a protein innovation company focused on developing natural protein nutrition for individuals across age groups, nutritional needs, and lifestyles. Founded on the belief that the strains of urban living requires a natural, informed and convenience-based approach to good health, Nutrisattva develops products built on the knowledge of nutrition science, fitness and Ayurveda.