Food & Your Immunity

Our immune system is incredibly important in helping us to fight infections and disease.  Whether it is warding off the common cold or helping to keep us healthy into old age, looking after our immune system is one way to help keep us at our best.

Like every other part of your body, your immune system is made out of the foods and nutrients you eat.  Eating a healthy, balanced diet is essential for good health.  This leaflet takes a look at some of the key foods and nutrients you can eat to help support your immune system and keep it working at its best.

Vitamin C

Found in citrus fruits, green vegetables and red peppers, vitamin C helps to support your immune system. You need 80mg of vitamin C every day

Zinc

Zinc is one of the most important nutrients for your immune system.  You usually find it in foods that are also good sources of protein – so look for zinc in meat, chicken and shellfish as well as in nuts and seeds.  You need 10mg of zinc everyday.

Copper

Find copper in dried fruit like currants and raisins as well as nuts and seeds.  Pine nuts are especially rich in copper and you will also find some in dark chocolate! You need 1mg of copper everyday.

Iron

Not only is iron needed for healthy blood, it is important for a healthy immune system as well – but don’t over do it!  It is not a good idea to take a high iron supplement unless you have had a blood test that shows you are low in iron.  Look for iron from your food instead.  You will find iron in red meat, beans and lentils, black pudding and shellfish like mussels.  You need 14mg of iron everyday.

Vitamin A

Cheese is a good source of vitamin A and you will also find it in red, orange and yellow coloured vegetables. The type of vitamin A found in carrots is called beta-carotene.  Your body can turn beta-carotene into vitamin A and beta-carotene is a safe source of vitamin A for pregnant women. Look for carrots, red peppers, spinach and sweet potatoes.  A serving of carrots will give you more than double the amount of vitamin A that you need for a day!  You need 800mcg of Vitamin A everyday.

Vitamin B12

Another vitamin that supports immunity, B12 is only found in animal foods like meat and dairy.  All types of fish are rich in B12 and milk is a really good source.  You need 2.5mcg of B12 every day.

Vitamin B6

is another of the B vitamins needed for a healthy immune system.  Find Vitamin B6 in beef and pork as well as chicken, brazil nuts and hazelnuts.  You need 1.4mg of B6 every day.

HEALTHY HALAL ONLINE PROVIDES FRESH HALAL MEAT, HALAL CHICKEN, HALAL BEEF AND MUCH MORE AT EVERYDAY LOW PRICES DELIVERED DIRECT YOUR DOOR. OUR NATIONWIDE DELIVERY SERVICE ALLOWS YOU TO RECEIVE YOUR ORDER THE NEXT DAY!