by Alison Graham

Created on: April 18, 2010

There are many challenges to maintaining a healthy immune system in the 21st century and we can often end up feeling tired, stressed and generally 'under the weather'.  Our immune systems are under constant pressure from the threat of infection. We can best help ourselves to fight off this threat by supplying our bodies with all the nutrients our immune systems need to maintain peak performance by taking in adequate amounts of vitamins and minerals in a healthy, balanced diet and by reducing our exposure to risk factors known to inhibit our bodies immune responses.

First we need to consider our vitamin intake. 

Vitamin Cis perhaps the most important Vitamin for our immune systems.  Our bodies cannot manufacture it for us, so we must take in adequate supplies in our food by eating plenty of fresh fruit and vegetables.  A healthy adult needs at least 1000 mg of Vitamin C per day.  However, if you smoke, drink alcohol or are under a lot of stress, you may need to take additional supplements.  Vitamin C is a natural antibacterial agent and natural sources include Kiwi fruits, oranges, strawberries and sweet potatoes.

Vitamin Ais a potent antiviral agent.  Eat plenty of red and yellow vegetables as these are rich in Vitamin A.

Vitamin B6helps white cells do to their work of destroying invading threats to our immune system.  Rich sources of the vitamin include spreads like Marmite and Vegemite, and green vegetables.

Next we need to consider our mineral intake.

Zincis the first mineral to consider as it helps Vitamin C to do its job.  The Thymus gland in our bodies needs Zinc in order to manufacture the T-cells that fight pathogens and destroy them. Foods containing zinc are Shellfish, liver, nuts, wholegrains and cheese.

Magnesiumis another mineral that is also essential in ensuring proper Thymus gland function.  Foods rich in magnesium are dark green vegetables, seeds, nuts and soya beans.

Calcium is vital for our immune systems as well as for our bones.  It is essential in enabling white cells to destroy some viruses as well as being involved in the synthesis the enzymes used by T-cells.  Good natural sources of Calcium are dairy products (but be sure to choose low fat options as saturated fat is considered to be harmful to our immune systems).  It is also important to maintain a good balance of intake of Magnesium and Calcium so eating green vegetables, nuts and seeds is a good way

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