Collection: Immune Support

An optimal diet, rich in protein, a diversity of vegetables and fresh fruit (especially berries) as well as healthy fats such as olive oil, coconut oil or butter will also support the immune system. Especially supportive would be a bone broth or soup made from free range meat or chicken bones, and added garlic for seasoning.

The following plants/plant extracts have been recognized as containing active substances that support a healthy immune system:

• Blueberries
• Cranberries
• Garlic
• Pomegranate
• Echinacea purpurea and Andrographis paniculata

• Processed or ultra processed foods (chips, biscuits, processed meat, condiments, cereal, sweets and desserts)
• Foods containing added sugar, sweets, sugary cooldrinks or sweetened foods
• Foods fried in sunflower oil or other seed oils (adding free radicals that would have a negative impact on the immune system)

• Frequent infections / getting every cold that goes around
• Infections that do not shift easily (they linger)
• Someone who feels as if the last infection they got lingered for longer than they expected or did not quite clear up 100%
• A pattern of mild infections that become more serious
• Frequently taking antibiotics to recover from an infection

• Poor gut health
• Poor sleep
• Prolonged stress
• Regular use of antibiotics
• Regular cortisone use
• Chronic exposure to toxins/ environmental chemicals such as pesticides, heavy metals, asbestos, bleach and petrochemical-by products.
• A poor diet and poor lifestyle habits for example: (sugar, fast food, poor sleep exercise)
• Inadequate exposure to natural sunlight (low levels of vitamin D).
• Certain prescription medications might have a long-term negative effect on the immune system.
• Obesity and insulin resistance

A book published in 1970 called vitamin C and the Common Cold, written by Dr Linus Pauling, suggests that vitamin C is required daily in much greater levels than usually suggested, and that the requirement for vitamin C is increased during infection. Although the outdated recommendations known as RDA (recommended daily allowance by the Food and Nutrition Board) suggests 90mg for adult males 19 years and older, and 75mg for females (unless you are pregnant, nursing or a smoker), the optimal intake to ensure a healthy immune system seems to in the region of 1000mg daily and more if the individual is ill.

There are arguments about eating a balanced diet and getting all your nutrient requirements from food. We have to appreciate that (1) humans have lost the ability to make vitamin C in the liver (most animals make vitamin C) and (2) the typical diet is not adequate and vitamin C is not a stable nutrient. If food is picked, transported and stored, it is likely that most of the vitamin C originally present, would be lost. Optimal and adequate vitamin C intake has a greater impact on the immune system compared to any other nutrient, and the recommendations vary from a minimum of 1000mg – 2000mg daily for healthy individuals and more if the individual gets sick. An average store bought orange is said to contain 60 to 83 milligrams of vitamin C.

• Healthy sleeping habits of 7-9 hours of good quality sleep per night
• Regular movement or exercise
• Regular exposure to natural sunshine
• Healthy eating habits
• Avoiding smoking and excessive alcohol intake
• Managing stress
• Fasting, if done correctly
• Maintaining a healthy weight

Cold symptoms are typically milder than flu symptoms. Cold symptoms are usually restricted to the upper respiratory tract, with mainly runny or blocked nose, sneezing and some other milder symptoms. The onset of flu feels more severe, usually with body ache, some fever or chills, not necessarily blocked or runny nose, and the symptoms last longer. The fatigue experienced with flu is more severe compared to having a cold and it is more common to have a headache with flu.

Specialised cells in the body deal with harmful invaders. The three main types of immune cells found in the blood to keep an eye out for potential invaders are called the white blood cells, or to be more specific, B-cells, T-cells and macrophages. B-cells are produced in an antibody for each specific invader and when a B-cell comes into contact with an antigen (invader), it grows and divides into several cells which secrete specific antibodies that latch onto the invader. An antibody cannot destroy viruses or bacteria, but they can prevent bacteria from producing toxins and viruses from entering body cells. An antibody is therefore a protective protein produced by your immune system when unwanted substances enter, in an attempt to eliminate these unwanted invaders.

Another type of immune cell is a T-cell and these T-cells or T-lymphocytes are derived from the thymus gland situated behind the sternum. These T-cells can destroy cancer cells and viruses.

The final action is performed by the macrophages. The invaders identified by the B and T-cells engulf and digest the invader through a process known as phagocytosis.

Other parts of the body involved in regulating the immune system are

• The lymph nodes
• The liver
• Bone marrow
• Spleen
• Skin
• The thymus gland

Antibiotics are for bacterial infections only, and this includes infections such as bloodstream infections, skin abscess, bacterial pneumonia, urinary tract infections, streptococcal pharyngitis, and some middle ear infections. Antibiotics are a tool to help treat certain infections and it is said that one-third of pediatric antibiotics are prescribed unnecessarily.

Infections caused by viruses, such as colds, flu and other upper respiratory infections will not be stopped or prevented from spreading by using antibiotics. Sinus, middle ear and chest infections can be caused by viruses or bacteria and antibiotics are not always necessary or needed.

A number of specific nutrients play a role in supporting a robust immune response and supporting immune system balance. Deficiencies resulting from poor diet or inadequate intake of any of the following nutrients, can impact on the T and B cells of the immune system.

The vitamin B complex category of nutrients comprises B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin). Each of these vitamins plays a vital role in our body, from converting food into energy to supporting the health of our skin and nervous system. Despite their collective importance, each vitamin B has unique functions and benefits, underscoring the need for a comprehensive approach to our dietary intake. B vitamins are essential for the healthy balance of the immune and nervous systems by supporting cell health, red blood cells, energy levels and cardiovascular health.

Copper is an essential trace mineral found throughout the body. This mineral helps to produce red blood cells in the body and maintain the health of nerve cells and the body’s immune system. Studies have shown that a copper deficiency can be linked to increased risk of infection, while an improved immune response is experienced when the individual is provided with a copper supplement.

Folic acid is a B vitamin used by the body to produce new cells and is the synthetic form of folate used in supplements. It is important for brain function, mental and emotional health and also aids in the production of the body’s genetic material. Folic acid contributes to the normal functioning of the immune system as well as boosting the body's immunity.

Iron is a mineral that is an essential component of haemoglobin (red blood cell) that transfers oxygen from the lungs to the tissues. This mineral is naturally present in many foods and available as a dietary supplement. Dietary iron has two main forms, heme and nonheme. Plants and iron-fortified foods contain nonheme iron only, whereas meat, seafood and poultry contain both heme and nonheme iron. Iron is significant for immune cell production and maturation, particularly lymphocytes (immune cells that are made in the bone marrow and are found in the blood and in lymph tissue) which are associated with the creation of a specific response to infection.

L-arginine is an amino acid made by the body that assists with building of protein. L-arginine is also found in most protein-rich foods, including fish, red meat, poultry, soy, whole grains, beans and dairy products. Arginine is required for the development of T-cells, which are white blood cells that play a significant role in immune response.

L-lysine is an essential amino acid and is a building block for producing proteins in the body. The body cannot product l-lysine, therefore it needs to be obtained from food or supplements. L-lysine helps to boost the immune system and treats cold sores. Food sources of l-lysine include poultry, fish, shrimp, shellfish, pork, beef, soy, nuts, seeds, eggs, beans and lentils.

Omega 3 fatty acids are found naturally in fatty fish such as salmon, trout, pilchards, sardine, fresh tuna (not tinned) and mackerel. It is often difficult meeting daily omega 3 requirements, therefore supplements are a convenient and consistent source of omega 3. A study found that omega 3 fatty acid supplementation has been shown to have beneficial effects in T-cell mediated diseases such as autoimmune hepatitis and asthma.

Vitamin A is available in two forms: Beta-carotene is a provitamin that is converted into vitamin A in the body and vitamin A is an antioxidant that protects the body against free radicals. Studies have shown that vitamin A enhances the activity of immune system cells, which may make it beneficial in combating cancer, particularly skin, lung, bladder and breast cancers.

Vitamin C is also known as ascorbic acid and plays a role in the growth, development and repair of all body tissues. It is an essential vitamin found in food sources such as citrus fruit, peppers, strawberries, blackcurrants, broccoli, brussel sprouts and potatoes. Vitamin C is known for its immune boosting properties and is a powerful antioxidant, protecting the body from toxins that cause inflammation and neutralising free radicals. Vitamin C is also plays a role in the body’s immune system by stimulating the activity of white blood cells.

Vitamin E is a fat soluble vitamin with many forms but alpha-tocopherol is the only form used by the body. This nutrient functions as an antioxidant, enhances immune function and prevents clots from forming in heart arteries. Food sources rich in vitamin E include nuts, seeds, cooking oils, salmon, avocado and leafy green vegetables.

Zinc is an essential mineral found throughout your body. It is involved in many aspects of cellular metabolism and plays a role in enhancing immune function, protein and DNA synthesis, wound healing and cell signaling and division. Food sources of zinc include oysters, chicken, red meat, legumes and nuts. Zinc is important for the growth and function of cells that help protect the body, including neutrophils and natural killer (NK) cells.