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We've been hearing a lot about the best ways to keep your immune system healthy and we all want to try to avoid getting sick.

Healthy lifestyle choices, such as eating a healthy diet as well as minimising stress, getting enough sleep and exercise are all vital for supporting your immune system.

For the immune system to function optimally, we need to make sure that our bodies are supplied with a wide range of nutrients.

Let's find out more about the top nutritional supports for a strong immune system.

Vitamin C helps protect cells and keep them healthy. It’s also necessary for the maintenance of healthy connective tissues in the body. Vitamin C helps contribute to maintenance of the normal function of the immune system. High vitamin C foods include peppers, kiwis, strawberries, oranges, tomatoes and kale.

Vitamin D is also known as the sunshine vitamin, this is because most of our vitamin D is made by our bodies when our skin is exposed to sunlight. Of course during the winter months we have less sunlight and it is possible to become deficient in Vitamin D.                                        Vitamin D supports strong and healthy bones as well as helping to support your immune system. Vitamin D deficiency may be associated with an increased susceptibility to infection. Vitamin D can also be sourced from foods including eggs, fortified foods such as cereals and dairy products and oily fish.

Elderberry people have used elderberry for its health benefits for hundreds of years. Elderberry contains antioxidants and many believe it can help to relieve colds, flu and help support our immune system.

Beta glucan is a type of sugar thought to have several health benefits including immune system support. The body can’t produce beta-glucans itself but food sources of beta glucans include mushrooms, yeast, and grains.

Lysine also called L-lysine, is an important building block for protein and is necessary for a number of bodily functions including growth and tissue repair. It helps your body produce hormones, enzymes, and antibodies. Lysine is an essential amino acid, and we are unable to make it ourselves so it's important that we get a sufficient amount through food and supplements.

Probiotics also commonly known as friendly or good bacteria. Probiotics are bacterial cultures that we consume naturally in fermented foods or through supplements. A large amount of our immune system resides in the gut and probiotics are designed to support a healthy gut microbiome.

Selenium is an antioxidant that contributes to the protection of cells from oxidative stress. It supports immunity and lung function by increasing the activity of our most potent antioxidant - glutathione. Selenium is an essential trace mineral that is important for many bodily processes, including cognitive function, a healthy immune system, and fertility. Foods rich in Selenium include nuts, fish, meat and eggs.

Zinc is a trace element that is necessary to support a healthy immune system. A lack of zinc could make a person more susceptible to illness. Zinc is responsible for a number of functions in the human body and is important for a healthy respiratory tract. Seafood, meat, nuts and seeds are good sources of Zinc.

There are many different factors involved in how your immune system functions, but you can make lifestyle and dietary changes to give your immune system a helping hand. Taking good care of yourself and your wellbeing as a whole is the best way to support your health.

Here’s some of our favourite supplements for immune support:

NHP Immune Support – a unique botanical formulation is for those people who want to maintain healthy immune function and is a special combination of carefully chosen botanicals and nutrients.

Floradix Immune Support - with vitamin D, C, B12, B6, selenium, zinc and a herbal extract with Echinacea. For the normal function of the immune system.

Better You Immune Health Daily Oral Spray - specifically formulated Immune health blend containing vitamins A, C, D, selenium, and zinc, to keep the key elements of the immune system in full defence.

Dr. Immune Five - contains extracts of Reishi, AbM, Oyster Mushroom, Chaga and Shiitake and is rich in natural vitamins C and D. Dr. Immune Five contains prebiotics and vitamins D and C that support the normal function of the immune system.

Better You Immune Health Kids Oral Spray - An expert blend of five immune-supporting nutrients including vitamin D, selenium and zinc, delivered in a fuss-free, great-tasting oral spray. Suitable for ages 1 year and above.

Otosan Immunix 3 – suitable from age 5 years+ this triple action formula with  Glutathione, Vitamin C, Beta-Glucans, Vitamin D3 and ZincNova™ and Bacillus Clausii. 

There are many factors that can impact our immune systems. Stress levels, lifestyle, sleep and nutrition have all been linked to our overall wellbeing as well as our immune function.

So what can we do to help support our immune system?

Food - Eating healthy, antioxidant-rich foods such as fruits and vegetables and whole grains is such an important part of maintaining good health. Eating a wide range of fruit and veg can go a long way to ensuring you get all the nutrients your body needs.

A Healthy Gut – The immune system and digestive system are closely interconnected.  A significant part of our immune system is in the beneficial bacteria of the gut, also known as the microbiome.

The intestinal microbiota play an important role, both by direct interaction with pathogens and by influencing the immune system. Having a balance of good gut bacteria is fundamental for keeping us healthy.

The indigestible plant fibres found in many fruits and vegetables as well as whole grains, can help support beneficial gut microorganisms. Supporting your microbiome with probiotics or eating fermented food such as kombucha, kefir or sauerkraut is a good way to support gut health on a day to day basis.

Exercise - Getting active and physically fit can help you to maintain a healthy weight and many people find exercise good for reducing stress. The general consensus is that regular moderate exercise is beneficial, just don’t overdo it.

Supplements - Vitamin D, Vitamin C and Zinc are three that can help contribute to the normal function of the immune system.

When it comes to Zinc and Vitamin C, our body doesn’t store excess amounts so we can become deficient if we aren’t getting enough from our diet or through supplementation.

Our main source of vitamin D is from sunlight, which is in short supply during the winter months. There are also a small number of foods which can provide vitamin D, including oily fish, red meat and eggs. So it can be difficult for vegans and vegetarians to get enough from their diets.

Vitamin D has a number of important roles within the body. From maintaining healthy bones and teeth, to ensuring everyday muscle function. Vitamin D contributes to immune system function and deficiency has been associated with an increased susceptibility to infection.

Lifestyle - In addition to good nutrition, lifestyle changes can help make a difference too. Smoking can have a negative effect on the immune system so if you smoke, it's never too late to quit.

Other lifestyle changes like getting enough sleep, regular exercise and taking steps to reduce stress are all simple things that can make a huge difference to our overall wellbeing.