Immune Boosting Nutrition

A healthy immune system is going to help keep you training at 100% of your physiological potential. Getting sick can throw your training off for a couple of days or a few weeks. In some cases, such as the athletes competing in the 2010 Olympic games, this could mean the difference between winning a medal or not!

I have listed 6 nutrition strategies that will help keep your immune system boosted. Remember that proper sleep, monitoring training load, reducing stress, hand washing and safe hygiene are also imperative for staying healthy.

1. 2-3 fruits and 3-4 servings of vegetables per day. These are the primary and most potent sources of vitamins, minerals and antioxidants out there. Go for dark greens, reds, orange and yellow colours. If you can have access to berries (fresh or frozen) go for it. They are jam packed with powerful antioxidants.
2. Eating Prebiotics and Probiotics. Probiotics are good bacteria that help your immune system and support healthy digestion of the vitamins and minerals (1).  Though they are not necessary to stay healthy, eating foods with probiotics may help to support your immune system’s efforts. Probiotic foods include fermented items like yogurt, supplements and miso. Prebiotics are food for probiotics, these are really important as they provide the vital fuel for these bacteria which keep your colon and the rest of your body healthy.  To find prebiotics, you may see the additive “inulin” or FOS (Fructo-oligosaccharides) on product labels, but they are also naturally occurring in foods like oatmeal, greens, berries, bananas and legumes.
3. Fluids. Being properly hydrated helps the body to “flush” out its daily wastes. A hydrated body is an optimally functioning body, which can fight off cold and flu bug invaders. Check for pale urine and a good frequency and amount of urine daily. Water, milk, chocolate milk, 100% real fruit juice are best choices. 

4. Recovery including carbs post exercise. Research in adults has suggested that properly recovering the body after exercise with carbohydrates and protein can help boost immune function (2). Chocolate milk is an ideal recovery beverage as it contains all three items! Carbs can also come from fruit, breads, granola bars, sport drinks etc.

5. Protein. Antibodies, the cells that fight against illness, are all made from protein. 1st place protein foods include lean cuts of meat, fish, eggs, dairy and soy/tofu. Try to ensure you have a source of protein at breakfast, lunch and dinner.

6. Supplements.  Talk you your doctor or a registered dietitian to see if you need to take a supplement.  It is important to have your diet assessed and analyzed by a qualified professional before using any nutritional product.

1. Kopp-Hoolihan, L. Prophylactic and therapeutic uses of probiotics: a review. J Am Diet Ass. 2001: 101:229-41.
2. Gleeson, M., & Bishop, N.C. Modification of immune responses to exercise by carbohydrate, glutamine and antioxidant supplements.  Immune Cell Biol 2000; 78: 554-61.