Immune Nutrition

Good morning!

Okay, so it's summer time and we're supposed to be out there having fun!! So one thing we can't be is sick!! That's why today, I'm going to talk about nutrition that can help your immune system. This might even be helpful if you feel the sniffles coming on.

1. Vitamins & Minerals as a Defense Mechanism

Vitamins and Minerals not only supply us with what we need during the day, but they also ward off foreign invaders that might try to compromise our immune system. Here's a list of specific vitamins and minerals that are essential to our immune health.

• Vitamin A

• Vitamin B-6

• Vitamin B-12

• Thiamin

• Vitamin C

• Vitamin D

• Vitamin E

• Copper

• Iron

• Magnesium

• Selenium

• Zinc

2. What do these Vitamins and Minerals do for me?

• Vitamin A - Maintains tissue lining and increases T-cell activity. T-cell function to help fight off foreign invaders. "Get out of my house!!"

• Vit B6 - If you are deficient in B6, it reduces your lymphocyte number, lymphoid tissue weights and any antibody responses.

• Vit B12 - B12 will keep your white blood cell count high. A deficiency can lead to a low white blood cell count. White blood cells keep infection away so we like them!

• Thiamin - You don't want to be deficient in Thaimin. It helps keep your thymic weight up which destroys abnormal cells found in the body. It also helps fight off infection.

• Vit C - It helps you repair wounds. Need I say more!!

• Vit D - Helps clean up the debris within the body.

• Vit E - Increases antibody levels within the body.

• Copper - If you are deficient in Copper, it can hinder your antibody levels in the body.

• Iron - Red blood cells use iron to transport oxygen to every cell in your body. Iron will give you energy. If you don't have enough, all your energy will be depleted. Too much iron though, can be toxic.

• Magnesium - Help control inflammation

• Selenium - Deficiency reduces your antibody production which means you wont get better any faster.

• Zinc - Deficiency reduces T-cell development and function.

3. Immune System and Fat

• Being overweight can lower your body's ability to ward off infection...hence making you more prone to catching the cold your friend has.

• Unhealthy dietary fats (i.e. Saturated and Trans Fats) can affect your immune system AND cause obesity.

• On the flip side, healthy fats (monounsaturated and polyunsaturated) can actually help support your immune system.

• Unhealthy fats also help support inflammation and swelling.

4. Foods that your Immune System Loves!

Here's a list of foods you can eat that will help keep your immune system strong!

• Elderberry

• Button Mushrooms

• Acai Berry

• Oysters

• Watermelon

• Wheat Germ

• Low-Fat Yogurt

• Spinach

• Tea (Green or Black, Decaf and Caffeinated)

• Sweet Potato

• Broccoli

5. Exercise on the Immune System

• Exercise and physical activity may flush out bacteria from your lungs and airways which can help to reduce your risk of catching an airborne illness.

• Do not exercise at a higher intensity just because you're sick. Choose the same intensity or a slightly lower intensity.

• When you exercise white blood cells and antibodies can circulate at a faster speed. Catching whatever illness is in your body sooner.

• Slight change in body temperature (increases) may hinder the further growth of harmful bacteria.

• Exercise can reduce stress! The more stressed you are the lower your immune system is making it that much easier to catch your sisters cold.

Alright, now we're going to have a healthy rest of the summer. Let's take this into the school year with us when those kiddos go back to school!

See ya'll next week!

Your Favorite Trainer,

Elizabeth Foster Davis