Written by Courtney Human RD(SA)

The neon-coloured fizzy’s are flowing at the moment with every Tom, Dick and Harry sniffing, coughing and snotting their way around. Dischem names it and people are chugging it. Winter flu season hits and everyone is so desperate to take, inject or snort anything to boost their immunity that we often neglect the reality that 70% of our immune system is lying in our gut begging for attention through sustainable dietary changes. Adam and Eve would be so disappointed at how we ignore Mother Nature’s work of Winter specifically handcrafting fruit and vegetables to be in season to boost our immune systems. So, let’s correct some immune boosting misconceptions and unpack Winters seasonal menu and give Mother Nature the praise she deserves.

Before you and I lose concentration let’s get the biology side of things done. Your gut is like the unsung hero in this whole immune-boosting saga with the gut-associated lymphoid tissue (GALT) being a key player here. It helps in identifying and responding to germs, and in maintaining a balanced immune response. A diverse and balanced gut microbiome supports effective immune responses and helps prevent chronic inflammation. So, nurturing your gut health is like giving a spa day to your immune system—well-deserved and incredibly beneficial.

Now back to Mother Nature. Avocado, apples, citrus fruit varieties, pineapple (my mother-in-law-to-be will be happy about this one) on the fruit side and vegetables such as broccoli, pumpkin, butternut, spinach and squash all come into season bright eyed, and bushy tailed to seduce our senses in South Africa. The most natural sources of immune boosting vitamins and minerals such as vitamin C, selenium, zinc and antioxidants such as beta-carotene. ‘An apple a day keeps the doctor away,’ didn’t come from nowhere after all.

Vitamin C is by far the best marketed vitamin in Winter with orange flavoured anything and everything flying off the shelves. Fair enough, this celebrity of the immune boosting world deserves the praise with research showing reduced risk of certain cancers, cardiovascular disease as well as its role in healing and anti-aging. But let’s not get carried away, Karen. The recommended daily allowance (RDA) for adults is between 75 to 90mg with vitamin C being absorbed at moderate levels of about 30 to 180mg per day. When taking higher levels above 1000mg daily the absorption is reduced by less than 50% and quite frankly this is just a kidney stone waiting to happen alongside some very luminescent vitamin C enriched urine. Per 100g grapefruit provides 31.2mg, broccoli 89.2mg and pineapple 47.8mg of vitamin C as a few examples which show realistic absorbable dosages that we could get in cumulatively throughout the day.  Dietitians are always preaching balance, which means not trying to outdo your daily recommended dose with mega-supplements.

Zinc and selenium are antioxidants back in the picture this month with the focus on wholegrain products (whole wheat or rye bread), high fibre bran products, pumpkin and sunflower seeds, nuts in general and mushrooms to eliminate those free radicals causing infection and inflammation. Don’t forget about the 2-3 Brazil nuts a day which is enough to meet your selenium needs.

Finally let’s chat about vitamin D which is traditionally known for its role in maintaining bone health but more recently research shows immune benefits too. During these colder months, sunlight is scarce, we are all wrapped up and indoors by choice hence our vitamin D levels might take a hit. But there are ways to top up naturally like exposing your arms or legs to 15 – 20 mins of direct sunlight most days. Might give my unshaven legs a skip though – am I the only one ladies? Or practice some mushroom sun tanning by placing them gill side upwards in the sun for 15 – 20 mins and storing them in an airtight container until cooking. My man doesn’t eat mushrooms so will have to give that one a skip too. Good food sources are fatty fish, fortified foods like certain cereals and dairy products. And if all else fails then taking an active Vitamin D₃ supplement of 600 – 800IU daily would be advised. FYI you can get your vitamin D levels checked via bloods and higher dosages may then be needed.

Now, let’s address the buzz about booster shots and IV drip bars. First off, vitamin B12 injections. Luckily, I am not a particular fan of needles so a voluntary one up the … is not on my to do list, ever. B12 shots promise to give you a burst of energy and boost your immunity, but how do they actually measure up? Yes, vitamin B12 is essential for red blood cell formation, neurological function, and DNA synthesis with deficiency leading to fatigue, neurological issues, and weakened immune system. For people with a diagnosed deficiency, shots can be a game-changer, but recent studies show that for the general population, results might be a lot less game changing.

Next on the dietitian hit list are those IV drip bars that make bold statements about achieving ridiculous outcomes after an infusion or two. Might as well drink a Vita24 or eat a pack of Super Cs and expect to wake up 10 years younger. To me this is expensive, invasive and not a sustainable solution to any health concern. Scientific evidence suggests again that there are no significant advantages over simply eating a balanced diet and ensuring adequate hydration. If you’re not deficient, your body will only use what it needs and discard the maybe temporary boost to get you through a hangover, but this so-called jet fuel has temporary benefits too. So, let’s not insult my career please or more importantly our body’s natural absorption and regulation of nutrients. Put the immune boosting fad trends away and embrace Mother Nature’s Winter menu to boost immunity through gut health sustainably!

So as Winter settles in and you’re tempted to stockpile every immune-boosting supplement and immune boosting injection while depleting your life savings and still getting flu sick. Remember this, positive gut health over time leads to sustainable immune benefits the way Mother Nature intended. Rather than relying on high dosage supplementation which can be harmful, a varied diet with nutrient dense foods can provide enough to stay healthy during Winter. Vitamins and minerals work best when delivered through FOOD. Embrace those citrus fruits, enjoy a hearty bowl of root vegetables, and savor the seasonal bounty. Your immune system will thank you – and you might just find yourself enjoying Winter a little more.