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Strengthening your immune system is something on the minds of many of us these days. However, regardless of what’s going on at present, it’s something we can be cognizant of at all times to help ensure we’re prepared for whatever life throws at us. Today we’re going to take a close look at immune system health and some of the key nutrients which are important to how it functions. Keep reading to learn more. Nutrients For Your Immune System We all know that our bodies need nutrients to function properly. Some are responsible for muscle and bone strength and growth. Others help keep our brains sharp and our hearts healthy. And some help keep our immune systems functioning properly. At my naturopathic clinic in Toronto, I often see patients who are interested in improving their immune system, and improving your nutrient intake can be a great way to do this. Today we will look at three nutrients which are crucial to the immune system: vitamin C, vitamin E, and vitamin B6. 1. Vitamin C You’ve probably heard this one before. Many people will tout the benefits of vitamin C for fighting a cold or strengthening your immune function. Even further, a lack of vitamin C can make you more susceptible to illness. But does the science back up these claims? What Does Vitamin C Do For Your Immune System? A 2017 study in the journal Nutrients looked at the contributions of vitamin C to immune system function1. Vitamin C supports the cellular function of the immune system, and supplementation with vitamin C may be able to help provide treatment for some types of infection. It is also a potent antioxidant which helps combat free radicals in the body which can contribute to heart disease and cancer. Dietary Sources Of Vitamin C The body is unable to produce vitamin C, so you’ll have to get it either through diet or supplementing. Dietary sources of this important vitamin include: Oranges and other citrus fruits Strawberries Potatoes Bell peppers (red and green) Kiwi Brussels sprouts Broccoli Tomatoes Spinach Kale 2. Vitamin E You may be familiar with the use of vitamin E in skincare products - it has numerous benefits when applied topically, including moisturizing and healing properties. However, taken internally, it is also an antioxidant which can help the body to fight infection. What Does Vitamin E Do For Your Immune System? A study in the journal Vitamins and Hormones from 2000 found links between vitamin E deficiency and increased incidence of infectious disease2. Cellular immunity, which can decrease with age, can be improved with vitamin E supplementation. Lack of vitamin E can hamper the production and functioning of immune cells. Dietary Sources Of Vitamin E Vitamin E is a fat-soluble vitamin which means excess levels of this vitamin will be stored in body fat and can cause symptoms such as muscle aches, diarrhea, and vomiting. For this reason, it’s best to get vitamin E through your diet, rather than by supplementation. Some good dietary sources of vitamin E include: Spinach Swiss Chard Whole grains Nuts and seeds Vegetable oils 3. Vitamin B6 Another powerful vitamin with immune-boosting properties is vitamin B6. Vitamin B6 supports biochemical reactions in your immune system. People at risk of vitamin B6 deficiency include those who are obese, pregnant, have an alcohol addiction, or cigarette smokers. Lack of B6 can have effects on mood and energy levels and, in more severe cases, can lead to seizures. What Does Vitamin B6 Do For Your Immune System? A 2017 study in the Journal of Immunology Research looked at the effects of vitamin B6 deficiency on T cells3. It was found that inadequate amounts of vitamin B6 resulted in slowed T-cell growth and interfered with white blood cell replication. Another study, this one from Nutrition Reviews, showed a link between vitamin B6 deficiency and immune system changes associated with aging, and rheumatoid arthritis4. Dietary Sources Of Vitamin B6 It’s important to get vitamin B6 regularly through your diet, as it is not easily stored in the body. Some good ways to get vitamin B6 through diet include: Turkey breast Halibut Sirloin steak Banana Baked potato with skin Lentils Roasted sunflower seeds Avocado Boiled Brussel sprouts Prunes Roasted pistachios 1. https://www.ncbi.nlm.nih.gov/pubmed/29099763 2. https://www.ncbi.nlm.nih.gov/pubmed/10714244 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5358464 4. ttps://www.ncbi.nlm.nih.gov/pubmed/8302491 Book An Appointment With Nardini Naturopathic Are you worried about your immune system function? Do you think you might be lacking in some of the key nutrients we talked about in this article, and want help creating a plan to get back on track? I am Dr. Pat Nardini, a naturopathic doctor in Toronto, who offers nutritional counselling services to help you address any nutrient deficiencies you may be dealing with. If you are looking for more information about how naturopathic medicine can help you, I offer free 15-minute consultations with potential new patients, to address any questions you might have. Contact me today, and get started on a path to better health.