Last month at my blog,  I wrote about my struggles to fight off a nasty respiratory virus that kept me from running for nearly four weeks. It sparked a search on my part to learn more about improving my immune system’s ability to fight off infections.

 A colleague of mine passed along an article from the Wall Street Journal last month that detailed the role nutrients from food have in maintaining a strong immune system. What it comes down to is knowing the vitamins and minerals that contribute to the immune system and the foods that serve as good sources for these nutrients. One fascinating point – malnourished people can serve as a breeding ground for viruses that spread to healthy people. Think about last spring’s outbreak of the H1N1 virus or the SARS virus from a few years ago.

So, what foods help your immune system? How much do you need?

The WSJ story provided a helpful chart of the key vitamins and minerals that contribute to a strong immune system. Vitamin A was the top nutrient, benefiting all four categories of immunity health. It helps regulate the immune system by making white blood cells that fight off infections and viruses. Good sources for vitamin A are liver, carrots, spinach and kale.

Other key nutrients and the food sources to look for include:

· Vitamin B-6: potatoes, bananas and fortified cereals
· Vitamin C: red pepper, orange juice, kiwi and broccoli
· Vitamin D: salmon, mackerel, tuna and fortified milk
· Vitamin E: wheat germ oil, almonds and sunflower seeds
· Iron: chicken liver, beef, fortified cereals, and beans
· Selenium: Brazil nuts, tuna (in oil), beef and turkey
· Zinc: oysters, Alaska king crab, pork shoulder and fortified cereals

The NIH Office of Dietary Supplements is a great resource for detailed information on these nutrients and the suggested serving sizes.

What's the issue with taking supplements to get these nutrients?

A multivitamin is a good addition to your diet, but supplements of individual vitamins and minerals can be problematic. Supplements aren't absorbed as easily by the body as nutrients from food. And too much of certain nutrients can be detrimental. For example, an excess of zinc can create problems with your body's ability to absorb other minerals. In addition, some supplements can interfere with over-the-counter drugs and prescriptions.

So runners, don't let a weak immune system interrupt your training schedule. Maintain your health by getting a good balance of vital nutrients from food. If you take supplements, be informed about the potential effects.

 

• Currently 4.0/5 Stars.

Tags: health, immune system, vitamins, supplements

Share:

I couldn't agree more..you are a woman after my own heart!! Follow the money indeed...we have to be diligent about taking care of our bodies. I was raised taking vitamins...my mom, at the age of 84, is strong, healthy, and vibrant...vitamins??? Who cares!! My goal is to be mobile and healthy and productive at 84, if vitamins help---I'm taking them!! Posted by: runnerunit on Jan 27, 2010 at 09:58 AM

Yes. There are a lot of people in the medical community that stress the fact that much of the effect of supplements on people is due to the "placebo" effect - people believe they work and so they do. I consider this propaganda and honestly, a bit irrelevant. I mean, if taking supplements creates better health and well-being, who cares HOW that happens...again as long as it is safe. And I mean after all...is there ANYONE who is fool enough to argue at this point that even the most basic pharmaceuticals (like antibiotics) are "safe?" The pharmo-medical community is clearly invested - ;iterally- in making people think that looking for alternatives is "unsafe." Follow the money! Posted by: bmoore on Jan 27, 2010 at 09:48 AM

I also take quality supplements and I eat several of the foods listed above. I went off my supplements about 6 months ago and for the first time in 3 years caught a terrible cold. I agree that you need wise counsel when it comes to choosing what you're going to take. When I don't take them my recovery time is longer and my energy levels are not as high. Posted by: runnerunit on Jan 27, 2010 at 02:50 AM

This is an excellent bit of advice. Great information! In addition to watching my diet and "eating close to the source," I myself see an excellent naturopath who does in fact provide me with supplements. I have done a little experimentation and I have found that I come down with little colds and sore throats, etc. in addition to experiencing more post-run aches and pains when I don't take my supplements. But I think that everyone is different. Alot of people think that just because supplements are over the counter that they can't do you any harm. Nothing can be farther from the truth - as you point out. It's really important to have some guidance from a professional practitioner if you are going to go beyond a basic multi, for sure. Thanks for the great post! Posted by: bmoore on Dec 27, 2009 at 08:52 PM