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The most researched ‘immune boosting’ nutrients are Vitamin C and zinc. The carotenoids, vitamin E and fish oil have also been studied. However, there is no conclusive evidence that any one of these nutrients on their own prevent the common cold or totally prevent the risk of infection. The immune system consists primarily of the thymus, spleen and lymph nodes. Its function is to protect the body against ‘foreign invaders’ such as pollution, bacteria and viruses. Sometimes we don’t even know these invaders have entered our body because our immune system has already detected and killed them. It then acts to repair any damaged cells. If the immune system is placed under any type of stress, its ability to fight infection decreases. Examples of stress include malnutrition, intense exercise, trauma, surgery, smoking, pollution, infections or other diseases. Inadequate intake of protein, energy, vitamins and minerals affects the function of the cells and organs of the immune system. Without these nutrients the cells cannot work properly – it’s like trying to run a car on too little fuel, oil and water. This winter, for a balanced diet that provides a variety of nutrition, add to soups, casseroles and roasts: • Wholegrain bread and cereal, rice, pasta and legumes. • Fruits and vegetables – include green leafy vegetables, yellow, orange and red varieties for ‘optimum’ vitamin and mineral combinations. Aim to have at least two pieces of fruit and two cups of vegetables each day. • Include moderate amounts of protein foods such as milk, cheese and yoghurt and meat, chicken, fish, legumes and nuts. Fish also provides essential fatty acids, so aim for at least two fish meals per week. • Herbs and spices contain all sorts of constituents that may be beneficial to your immune function.
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