Boost your immune system

Fears around coronavirus are rising – and there seems to be little we’re advised to do in-between washing our hands regularly, and self-isolating. But another way we can help put ourselves in the best position to avoid the virus – and any other cold and flu viruses – is through our diet.There is evidence to suggest that nutritional deficiencies can weaken our immune system and make us more vulnerable to infections. First – we need to make sure we’re eating enough; our immune systems need energy – and the right nutrients – to work to their potential.Our immune systems need enough energy to make immune cells which act as building blocks, and our enzymes, which need vitamins and minerals to work effectively. This means we need to make sure we’re eating all of our body’s requirements for macronutrients, vitamins and minerals, including vitamins C and D, as well as B6, B12 and folate, zinc, copper, iron and selenium, as well as essential amino and essential fatty acids.These nutrients are found in ample quantities in a diet rich in fruits and vegetables – but that diet must be diverse. One of the best immune-boosting foods is fruit, due to their high content of polyphenols, especially flavonoids. Studies have found that eating fruit before exercise helps to reduce inflammation, oxidative stress and immune dysfunction in the body after exercise. Polyphenols are also found in nuts and vegetables, tea and coffee. In short, a healthy gut can help contribute to a strong immune system – and the key to a healthy gut is a healthy diet and fiber.