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Optimising Immune Resilience: The Impact of Key Nutrients and Gut Health

Written By  Go Vita
Supporting Immune System Through Diet

Strengthening your immune system is akin to adding an extra shield against illnesses. But what's the secret? Turns out, specific nutrients and gut health are major players in maintaining immune strength.

Ensuring robust immune health is vital for warding off infections and maintaining well-being. While various factors like genetics, lifestyle, and the environment impact immune function, certain nutrients are pivotal in bolstering defences. Zinc, vitamin D, vitamin C, and probiotics are standout players in fortifying the body's immune system.



Let's kick things off with zinc. This mineral is super important for keeping your immune system in top shape. If you're not getting your fair share of zinc, you might find yourself getting sick more often, dealing with slow-healing wounds, or feeling extra stressed out.


Luckily, you can load up on zinc by chowing down on foods like meat, nuts, and seeds. But if your diet falls short, you might want to consider popping a zinc supplement. Oh, and here's a tip: taking zinc supplements with food can help prevent that queasy feeling you might get on an empty stomach.

Just be aware that your body's absorption of zinc can vary, and pesky substances like phytates, found in grains and legumes, can mess with how much zinc you absorb.


Thankfully, processes like fermentation or sprouting can help lower phytate levels, making it easier for your body to soak up all that immune-boosting zinc goodness.


Vitamin D

Next up, we've got vitamin D You might be familiar with it as the sunshine vitamin since your body synthesizes it when exposed to sunlight. However, if you're lacking sun exposure or have darker skin, you may not be getting sufficient vitamin D. Moreover, certain groups such as older adults, individuals with limited mobility, or those who cover their skin for religious or cultural reasons may face a higher risk of vitamin D deficiency.


This is where foods like fatty fish, eggs, and fortified dairy products can be particularly beneficial. Vitamin D plays a critical role in immune function, going beyond its well-known impact on bone health. It helps regulate immune responses and fights against infections.


To ensure adequate vitamin D levels, consider spending more time outdoors, enjoying winter picnics, consuming foods rich in vitamin D, and, if necessary, opting for Vitamin D supplementation.


Vitamin C

Let's explore vitamin C. You've likely heard it's great for fighting off colds, right? That's because it amps up your body's production of white blood cells, the superheroes of your immune system. Renowned for its antioxidant abilities, vitamin C is essential for supporting immune function. It protects cells from oxidative stress and aids in white blood cell production, crucial for fighting infections.


Plus, it can ease common cold symptoms. Vitamin C supplements can be useful in certain cases, be sure to get plenty of vitamin C-rich fruits and veggies like citrus fruits, strawberries, and broccoli to maintain a robust immune system.



Finally, let's delve into probiotics. These friendly bacteria are the gut's loyal companions, ensuring everything runs smoothly. A happy and healthy gut means a happy immune system too! Your gut plays a pivotal role in immune function, with approximately 80% of immune activity occurring in your gastrointestinal tract.


You can find probiotics in foods like yogurt, kefir, sauerkraut, and kimchi. And don't forget about prebiotics – they're the nourishment that fuels probiotics and can be found in garlic, onions, bananas, and asparagus. If you struggle to incorporate these into your diet, probiotic and prebiotic supplements are convenient alternatives.


Information presented is for information purposes only and is not intended to replace advice or treatment from qualified healthcare professionals. The information is not intended to treat or diagnose. Always consult your healthcare professional before taking nutritional or herbal supplements. If you are pregnant, breastfeeding, have any allergies or diagnosed conditions, or are taking prescription medications, always consult your healthcare professional before taking nutritional or herbal supplements.

About Margaret Leedham

Margaret Leedham brings a wealth of experience as a naturopath, educator, product developer

and writer to her role as the Brand Manager for NutriVital.

With over 24 years of experience, Margaret has also helped thousands of clients reach their health

and wellness goals through an evidence-based approach.