Food & Supplements : Do They Lower Risk Of Infection?

Food & Supplements: Do They Lower Risk of Infection?

Today, some of the most pressing questions about health are: How can I boost my immunity? Should I take supplements? How can I avoid getting infected? One of the best ways to maintain immunity is to have a proper nutritious diet combined with regular physical activity.

Key Nutrients and Their Role in Immunity

Vitamin C

An essential micronutrient that supports both the innate and adaptive immune system. Vitamin C enhances the differentiation and proliferation of B- and T-cells, and has antioxidant activity that can decrease inflammation. Rich sources: guava, papaya, broccoli, kiwi, oranges, bell peppers, tomatoes, and strawberries.

Vitamin D

Plays an important role in maintaining serum calcium and phosphorus levels, and has biological effects on immune function. Vitamin D insufficiency affects almost 50% of the global population. Sources: sunlight exposure, cod liver oil, egg yolk, fatty fish (tuna, mackerel, salmon), fortified foods.

Zinc

An essential micronutrient that plays a role in metabolism, catalyses over 100 enzymes, and helps regulate gene expression. Zinc deficiency is a major malnutrition problem globally, particularly among older adults. Sources: legumes, seeds, nuts, whole grains, and meat.

Antioxidants

Help neutralise free radicals and reduce oxidative stress, which plays an important role in certain diseases and in cytokine storm during viral infection. Rich sources: leafy vegetables, legumes, berries, citrus fruits, bell peppers, nuts, and whole grains.

The Genetic Angle

Certain genes affect the levels of these micronutrients in blood and are likely to increase risk for deficiencies due to genetic variation. For example, carriers of certain MTHFR gene variants require higher dietary intake and specific supplementation of 5-MTHF to meet their folate needs. A personalised action plan suited to your genetics and body is the best bet for lifelong prevention and health.