Have You Got the Minerals?
Coach Hines tends his allotment, where he grows many of the foods discussed in this article.
Paul Hines, qualified nutrition coach and MMA trainer to UFC and cage warriors fighters including UK middleweight Darren Stewart, presents the food to eat to keep our immune systems match fit – most of which he’s grown on his allotment.
‘Wash your hands, wipe down surfaces and maintain social distancing’ is great advice and will reduce the number of Covid-19 infections considerably. But there’s not much information coming from official sources on how to boost our immune systems. Doing so will not only help your body to fight Covid-19, but many other viruses, bacterial and fungal infections too. But, have you got the minerals?
The immune system has many layers of defence and is made up of a complex system of organs and cells. But right now we just need to look at what’s going on in the blood.
Our blood includes antibodies and white blood cells. Antibodies are like ‘flags’ that identify and tag on to an invading bacteria or virus. Once the antibody’s tagged an invader, the white blood cells come along and eat them up. The vitamins and minerals below will help your body create the white blood cells which form the immune system’s defences and hone their quality. Your immune system will also check to see if any of your own cells are becoming abnormal, for example cancerous ones, and will negate them too along with any damaged and dead cells.
All fruit, veg and eggs pictured grown on Coach Hines’ allotment. Get magnesium from Swiss chard (with the red stalks).
Here are my top six vitamins and minerals to help support and even boost your immune system. I go into a lot more detail beneath the stack list itself:
Vitamin A
Liver, cod liver oil, eggs, full fat dairy products, yellow pepper, carrots, dark leafy greens (EG kale), sweet potatoes, vegetables in general.
Vitamin D
Mushrooms grown in outdoor light, yoghurt, and 20 minutes’ sunlight
Vitamin C
Citrus fruits, peppers, berries, dark green leafy vegetables, white potatoes and blackcurrants
Vitamin B (B6, B9, B12)
B9: Dark green leafy vegetables, flaxseed, mangos, avocados, fortified cereals and bread
B6: Vegetables, beans, peanuts, eggs, potatoes and milk
B12: Animal products including eggs, dairy, fortified cereals plus fermented foods such as marmite, kimchi and sauerkraut
Magnesium
Spinach and chard, avocados, black beans, almonds, pumpkin seeds, dark chocolate and coconut water. Or an Epsom salts bath!
Zinc
Oysters, meat, poultry, whole grains and nuts
A good night’s sleep and 20 minutes of mindful meditation or deep breathing can also help with supporting the immune system.
Get vitamin A from vegetables in general, plus eat leafy greens for vitamins B and C, and magnesium.
Vitamins for the Immune System
Vitamins are organic compounds essential for the body to function. ‘Essential’ in this case means it cannot be made by the body, so it needs to be consumed via food or supplements.
Vitamins come in two categories, ‘fat soluble’ and ‘water soluble’. Fat soluble vitamins can be stored in the fat tissue and liver. There is a decreased chance of deficiency (too little) but an increased chance of excess (too much). I’d normally advise sticking with the recommended doses. Water soluble vitamins can be excreted via the urine and have an increased chance of deficiency and a decreased chance of excess.
1 Vitamin A – fat-soluble
Takes part in the production of white blood cells in the bone marrow and helps the body to fight bacteria, viruses and other infections. If your white cells are low, you are more susceptible to invaders. Foods rich in Vitamin A are mainly found in animal products: especially liver, cod liver oil, eggs and full fat dairy. But it’s also found in yellow pepper, vegetables, sweet potatoes and carrots as well as dark leafy greens like kale.
2 Vitamin D – fat soluble
Found in two primary forms, vitamin D2 and D3. Vitamin D2 is a plant-origin form consumed most commonly from mushrooms which have been exposed to sunlight. D3 can be attained via foods such as milk and eggs, or synthesised by your skin upon exposure to sunlight (recommended at least 20 minutes a day). Vitamin D is essential for immune and muscle function, brain development and your respiratory system. Supplementation is recommended through the winter months.
3 Vitamin C aka ascorbic acid - water soluble
Vitamin C’s main role is as an antioxidant. It is also necessary for collagen synthesis and production, plus it’s great for injury recovery and fighting illnesses. Good food sources include citrus fruits, peppers, berries, dark green leafy vegetables, white potatoes and blackcurrants. Because vitamin C is water soluble, it cannot be stored in the body and supplementation is recommended. Too much Vitamin C can give you the shits. This is how you know have reached your upper limit, so hold back on dosage.
4 Vitamin B - water soluble
Strengthens the immune system. It’s not a single vitamin but a complex of eight vitamins. Especially important for the immune system are B12, B9 and B6.
Vitamin B6 plays a critical role in energy levels and the immune system. Good sources include vegetables, beans, peanuts, eggs, potatoes and milk.
Vitamin B9 helps with the production of white blood cells. Good sources are dark green leafy vegetables, flaxseed, mangos, avocados, fortified cereals and bread.
Vitamin B12 is also essential to produce immune cells. Good sources include almost all animal products including eggs and diary and fortified cereals. Vegans can get sources of B12 from fermented foods such as marmite, kimchi and sauerkraut.
Supplementation is recommended and a B-complex would hit all eight.
Get vitamins A, D and B6 from eggs.
Minerals for the Immune System
Minerals are chemical elements required by the body to perform vital functions. Plants absorb these minerals from the soil, and when they’re eaten by animals they are stored within the flesh. Upon eating animal products, plants, or even simply drinking water we can ingest all the minerals required. Minerals come in two forms, ‘macrominerals’ and ‘trace’.
5 Magnesium – macromineral
One of the most common mineral deficiencies in the western world is magnesium. A deficiency can have a negative effect on your overall health, which’ll have a knock-on effect on your immune system. Magnesium can help with sleep, lethargy, muscle spasms and cramps. It can also help with stress and anxiety. Good sources are leafy greens such as spinach and chard, avocados, black beans, almonds, pumpkin seeds, dark chocolate and coconut water. Or you can take a good, old-fashioned Epson salts bath. Supplementation is recommended.
Find zinc in poultry.
6 Zinc - trace mineral
Zinc is an essential mineral that our body needs in small amounts to function properly. It is vital for our overall health. It’s important for the skeleton and gene transcription as well as being vital in the hormone receptors for vitamin D, oestrogen and testosterone. Good sources of zinc are oysters, meat, poultry, whole grains and nuts.
I will always recommend that you get all your vitamins and minerals from a well-balanced diet and preferably organic. Eat a ‘rainbow a day’ featuring various colours of fruit and veg, as each colour boasts different properties.
Vegans may need to supplement with vitamin A and B12, but I would strongly recommend anyone eating a standard westernised diet consisting of processed and take-aways, to supplement with a good multi-vitamin and multi-mineral.
